Are you Getting Enough Healthy Sugars in Your Diet?

We've all heard about essential amino acids found in protein and essential fatty acids like omega-3s, but most have not heard about essential therapeutic sugars. While table sugar is overconsumed, causing serious health problems, there are eight essential sugars - called glyconutrients - that can help heal the body.

Glyconutrients are needed by every cell in the body to perform their functions properly. Without the necessary glyconutrients, the body's cell-to-cell communication breaks down, leading to disease and other health problems. These healthy sugars also strengthen the immune system and influence hormone function.

The eight essential sugars are glucose, galactose, fucose (not to be confused with fructose), mannose, N-acetylgalactosamine, N-acetylglucosamine, N-acetylneuraminic acid and xylose. Your body can make them itself, but only if your body has all of the vitamins, enzymes and other nutrients required for the process. While glucose and galactose are found readily in our diet, the other six sugars need to be more purposefully integrated. Some people prefer to take a supplement form of glyconutrients to ensure they are getting enough, but that route can be very expensive and unnecessary.

Below is a list of the essential sugars, their health benefits and sources of glyco-rich foods:

Fucose
Benefits - Key to healthy brain development and function. Helps improve memory.
Sources - Kelp, wakame seaweed, medicinal mushrooms and marine algae.

Galactose
Benefits - Inhibits tumor growth, especially in the liver. Helps to heal wounds and decrease inflammation.
Sources - Fruit sources: apples, apricots, bananas, blackberries, cherries, cranberries, currants, dates, grapes, kiwi, mangoes, peaches, pears, plums, prunes, grapes, kiwi, mangoes, peaches, pears, plums, prunes, raspberries, rhubarb, strawberries and passion fruit. Vegetable sources: broccoli, Brussels sprouts, avocados, cabbage, carrots, cauliflower, celery, cucumbers, potatoes, eggplant, tomatoes, leeks, asparagus, lettuce, green beans, mushrooms, onions, parsnips, peas, pumpkins and spinach. It is also found in the lactose of dairy products.

Glucose
Benefits - Helps improve memory and increases calcium absorption.
Sources - Available in all carbohydrates, but better sources are: honey, grapes, bananas, mangoes, cherries, strawberries, kelp, cocoa, aloe vera and sarsaparilla.

Mannose
Benefits - Contains antibacterial, antiviral and anti-fungal properties.
Sources - Blueberries, cranberries, currants, gooseberries, green beans, cabbage, turnips, kelp and aloe vera.

N-Acetylgalactosamine
Benefits - Inhibits tumor growth and may prevent inflammation associated with arthritis.
Sources - Shark cartilage, beef cartilage, chondroitin sulphate and red algae called Dumontiaceae.

N-Acetylglucosamine
Benefits - Helps repair cartilage, and decreases arthritic pain and inflammation. It can help with Crohn's disease, ulcerative colitis and decreasing insulin secretion.
Sources - Shiitake mushroom, shark cartilage, beef cartilage and glucosamine sulphate.

N-Acetylneuraminic Acid
Benefits - Essential for brain development, learning, memory and performance. It can also inhibit strains of the flu virus and lower LDL cholesterol levels.
Sources - Whey protein concentrate or isolate (concentrate has a higher amount) and eggs.

Xylose
Benefits - Contains antibacterial and antifungal properties.
Sources - Ground psyllium seeds, guava, pears, blackberries, loganberries, raspberries, aloe vera, broccoli, spinach, eggplant, peas, green beans, okra, cabbage and corn.

Sources:
Women's Wellness Today by Dr. Susan Lark - March 2007 and May 2007
www.explorejournal.com/article/PIIS1550830706004162/fulltext
www.burnoutsolutions.com.au/glyconutrients.htm
http://www.healthluxe.com/

Two Angry Moms Take on School Lunches

If you have children and are fed up with the highly processed, trans fat-laden, sugar- and preservative-filled lunches served to them at school, you are not alone. In fact, two moms on the east coast got so angry that they've created a film and started a movement to fight for the health of our children from coast to coast.

Amy Kalafa, filmmaker and nutrition counselor, and Dr. Susan Rubin, H.H.C., paired up to create Two Angry Moms, a documentary film about the diet and health of America's school children. Their goal is to create awareness and recruit two million moms to join them in bringing fresh, wholesome foods into school cafeterias.

Transforming the school lunch menu will not only address issues like childhood obesity, type-2 diabetes and heart disease, but also Kalafa says many school children are suffering from malnutrition from empty calories, toxic buildup, and vitamin and mineral imbalances. This is resulting in behavioral issues, learning disabilities, allergies, asthma, childhood depression and anxiety-related disorders.

If you're interested in making a difference in the health and well-being of the next generation, go to angrymoms.org. They have a list of great resources to help you take steps in your own community to bring about needed changes in the school lunch program. While visiting their Web site, be sure to check out the clips from the documentary Two Angry Moms.

Sources:
A Grain of Salt - Spring 2007 newsletter
angrymoms.org

Fresh and Local Produce Coming Soon

I've been counting the days when the lettuce, tomatoes and carrots I eat won't be coming from across the country, but just across town. There's a big difference between fresh from the grocery store and just picked that morning. Starting next month my family will be getting a box full of locally grown, organic fruits and vegetables every week until October.

It's our first summer as a member of a Community Supported Agriculture (CSA) farm. We found out about it last summer at the local farmers market from an organic farming family. It didn't take much to convince us to join.

Specifically, a CSA is a system that benefits farmers and the members, who join by usually paying in advance for the upcoming season's harvest. This gives the farmer the resources to purchase seeds and plant crops. While members share in the plentiful bounty, they also share in the risks. Many CSA farms encourage members to visit or volunteer their time.

If buying your produce fresh and local is important to you, then you may want to check out the links below to find the closest CSA in your area.

Find a CSA Farm:

Biodynamic Farming and Gardening Association CSA listings http://www.biodynamics.com/csa.html

Local Harvest
http://www.localharvest.org/csa/

NewFarm Farm Locator
http://newfarm.org/farmlocator/index.php

Wilson College, Robyn Van En Center CSA Farm Database
http://www.wilson.edu/wilson/asp/content.asp?id=804

The Eat Well Guide
http://www.eatwellguide.org/

ATTRA - The National Sustainable Agriculture Information Service
http://attra.ncat.org/attra-pub/localfood_dir.php

Dr. Perricone's Latest Anti-Aging Book Gets Down to the Cellular Level

The other day I picked up a copy of Dr. Nicholas Perricone's latest anti-aging book, Dr. Perricone's 7 Secrets to Beauty, Health, and Longevity: The Miracle of Cellular Rejuvenation. I wasn't expecting to learn anything new. I figured it's probably a rehash of The Perricone Prescription. I was surprisingly wrong. Yes, he talks about inflammation, touts eating wild salmon, and encourages supplementing with alpha lipoic acid, but he also presents a lot of new, cutting-edge information, scientific studies, and techniques for improving health from the inside out.

Perricone's seven secrets give the reader the tools to rejuvenate her body on the cellular level. It's a comprehensive approach to combating disease, slowing the aging process and energizing the body. If you want to look and feel your best, then cellular rejuvenation is the key.

Healthy Sugar Substitutes

Nearly five years ago I kicked the processed sugar habit. It was a hard decision to make, but after being enslaved to the sugar high for most of my life and trying for about 12 years to make the break, I finally did it.

The first year without sugar I warded off any form of sweets. Now I will occasionally take a bite of my husband's dessert or treat myself to high-quality, dark chocolate (with more than 70% cocoa). I've also discovered some natural sweeteners that don't put my blood sugar levels on a roller coaster ride. My two favorites are lo han and agave nectar.

Lo Han, which comes from a Chinese fruit of the same name, is 250-300 times sweeter than sugar, has zero calories and is safe for diabetics. I also prefer the taste over stevia - another healthful alternative, but which often leaves a bitter aftertaste. Several companies are marketing lo han, which you can find at many health food stores. I like TriMedica's SlimSweetbecause it is not mixed with any other sweetener. You can use it for baking and cooking or sweetening coffee and tea.

While I prefer lo han for sweetening my ice tea and chai green tea, I think agave nectar is a better substitute for sugar when baking. Agave nectar is naturally extracted from a cactus-like plant native to Mexico. It is slightly sweeter, but lower glycemic than sugar and honey. It is considered a suitable substitute for diabetics. You can find it at healthy grocery stores like Whole Foods. If you prefer to buy it in bulk, Amazon offers the best price on Madhava Raw Agave Nectar.

On a side note, I wouldn't recommend using agave nectar in brownies. It makes them spongy. Agave is perfect for baking cheesecakes, muffins and energy bars. It can also be used in cookies and cakes, however, the spongy factor has the potential to creep in here too. Sometimes to make cookies crispier and brown better, I'll mix the agave with a little bit of sucanat (sugar cane natural) .

Neither lo han nor agave seem to trigger my sugar cravings. However, if you are sensitive to sugar you may still want to be careful with the agave. While it may not spike your blood sugar levels, some recovering sugarholics could potentially stumble and take a binge.

If you think you are sugar sensitive, a helpful website to check out is www.radiantrecovery.com.

Brighten, Whiten Teeth Without Bleaching

Everyone enjoys seeing a bright white smile and these days you see lots of them. Teeth bleaching, porcelain veneers and other forms of cosmetic dentistry can give anyone beautiful pearly whites.

A few weeks ago mine disappeared when some very noticeable ugly stains began spreading across my teeth. The culprit? The blueberry smoothies and green tea I consume almost daily for good health were ruining my smile. Brushing with toothpaste and a sonic toothbrush proved unsuccessful in keeping them away. Having used teeth whitening strips from the drug store twice in the past, I was reluctant to use them again because they really bothered my sensitive gums. Additionally, learning from a friend that her brother-in-law's teeth became transparent after repetitive use led me to look for an alternative solution.

That's when I reached for the humble and natural standby - baking soda. I also added a little salt, formed a paste and brushed with my sonic tooth brush. And voila! Not only did it quickly remove the stains, but brightened and whitened my teeth. It's amazing what that little box of baking soda can do. Now I don't have to give up drinking smoothies and tea for a shining smile.

Natural Face Lift Alternatives

Now that my 20's are a distant memory and my 40's are on the horizon, anti-aging remedies are no longer optional. I eat healthy and exercise regularly, but like everyone else, I can't escape the hands of time. Those fine lines, age spots and slightly sagging skin are a constant reminder that I'm not the spring chick I feel inside.

Fortunately, it's becoming a lot easier to get a lift without the knife. Today's natural options deliver big results without the pain, down time and expense.

Some of the latest spa treatments, as highlighted in Energy Times, include cupping therapy, which is derived from ancient Chinese medicine. It promotes blood circulation in the skin by creating a gentle suction to lift the skin where the cup is placed. This process removes toxins, promotes improved cell nutrition, assists in lymph drainage and creates a lifting effect. To find a practitioner in your area, click here to visit MassageCupping.com.

The latest breakthrough in light therapy for skin is Max7 LED. It appears to benefit any skin condition using seven wavelengths from the light color spectrum. It stimulates collagen production, increases blood flow, tones and tightens facial muscles, rejuvenates dull skin, and reduces inflammation and bacteria. NASA research has proven that red wave length increases collagen production by six times.

Another spa option is a multiple step process beginning with an exfoliant and followed by a microelectric current treatment. The low-frequency electrical current gives off a slight tingling sensation while stimulating the facial tissue. It promotes lymphatic drainage, tightens skin, tones sagging muscles and increases elastin production. The process is finished with an oxygen facial infused with essential vitamins and antioxidants to rejuvenate the skin. The result is reduced lines and wrinkles, smoother and firmer skin, and increased elasticity and cell regeneration.

With more natural options to give my face a little lift, the hard part is deciding which one to try first.

Source: Energy Times

One Chocoholic's Quest for the Best

We've read the recent headlines about chocolate giving us a better buzz than a kiss. We rejoiced when we first learned that chocolate is now a superfood like blueberries and other powerful antioxidants that can fight free radicals. It certainly gave us more ammunition to indulge in this decadent treat when it was discovered that it's as heart-healthy as a glass of red wine. Who needs more reasons to eat what the ancient Mayans called "the food of the gods"?

I love dark chocolate. My husband prefers milk chocolate. He's happy as a lark with a Dove bite-sized piece of milk chocolate. He doesn't seem to care that research has proven that dark chocolate is better for you, is lower glycemic and that the milk in his chocolate interferes with the absorption of the antioxidants in the dreamy treat. I am glad to be counted as a dark chocoholic so that I can reap all the benefits and none of the guilt - as long as I don't get carried away.

Recently, I decided to begin an informal study to find the healthiest, best tasting chocolate. Only chocolate that was made with 70% or more cocoa was included in my taste testing. Most of the chocolate I sampled came from Whole Foods. I tried chocolate by Dagoba, Green & Black's, Endangered Species and Scharffren Berger. I also included Trader Joe's organic chocolate bar and Belgium chocolate bar. Organic varieties and those containing the highest cocoa content received extra points.

The easy winner was Endangered Species Extreme Dark Chocolate with 88% cocoa. It was by far the best tasting, creamiest, melt-in-your mouth chocolate. For containing 88% cocoa, I was surprisingly pleased to find it didn't have a strong bitter taste. While Endangered Species does make organic varieties with up to 70% cocoa, I was unable to find them at the store so I did not include them in the taste test. However, the cocoa in the Extreme Dark Chocolate is grown fair-trade and in the shade, which does not need large amounts of pesticides as the sun-loving variety.

Of course, as a true chocoholic, I would never pass up any good quality chocolate when offered.

If you still need more reasons to indulge, then check out these sites:
http://www.ynhh.org/online/nutrition/advisor/chocolate.html
http://www.webmd.com/diet/features/chocolate-lovers-6-reasons-to-cheer
http://www.livescience.com/health/060119_chocolate.html

Got Mercury? Eat Cilantro.

If you read yesterday's post, Eat Fish? Got Mercury?, and visited the link http://gotmercury.org/ to calculate how much mercury you are ingesting from the fish you eat, then you may be wondering how to detoxify your body from the harmful substance. Fortunately, it can be as simple as eating cilantro. It also helps to take chlorella as a supplement. Together they work to release and expel the heavy metal from your body. Below are several delicious recipes that include lots of fresh cilantro to help you get enough in your diet. Of course, if you suspect you have mercury poisoning, you should see a doctor.

For more information on mercury toxicity, you may want to read Dr. Joseph Mercola's article published in the Journal of Nutritional and Environmental Medicine (March 2001). Also, Alternative Medicine has an informative article, Diagnosis: Mercury, at their website about mercury posioning, treatment and diagnosis.

Cilantro Salad Dressing

This is a delicious, flavorful dressing. I love to serve this with a pecan crusted salmon over a bed of greens.

1 1/4 cups (packed) coarsely chopped fresh cilantro
1 cup olive oil
6 tablespoons white wine vinegar
(or 4 Tbsp of rice vinegar and 2 Tbsp of lemon juice)
2 garlic cloves peeled
1-1/4 tsp ground cumin
1/2 tsp sea salt

dash of cayenne pepper

Combine all ingredients in processor. Blend until almost smooth. Cover and refrigerate until use. Can make a day ahead. Makes about 1-2/3 cups.

Authentic Guacamole

This is my favorite guacamole recipe. It's my husband's creation. I can't get enough of it.

1 ripe Hass avocado
2 dry arbol chili pods*
1-1/2 Tbsp white onion
1 clove garlic peeled
1 small tomato
2 Tbsp of finely chopped cilantro
2 tsp lime juice
Tabasco sauce to taste
salt to taste

Powder the pepper in a mini processor. Then add the onion and garlic, and blend until finely chopped. Next add the cilantro, lime juice and half the tomato, and blend again. Cut avocado in half lengthwise and remove pit. Cut into the flesh of each avocado half, making slits both down and across to form a grid. Scoop out avocado from skin and place in a bowl and smash with fork. Dice the other half of the tomato and add to bowl. Add the processed mixture and mix with a fork. Then add the salt and Tabasco sauce to taste. Serve with fajitas or tortilla chips. Serves 2.

* According to http://www.foodsubs.com/, you can substitute the arbol chilis with cayenne pepper or pequin chilis.

Photo: courtesy of Kalyn's Kitchen

Eat Fish? Got Mercury?

If you're trying to consume more omega-3 fatty acids in your diet for better health and its beauty benefits, then you know fish is a great source of this healthy fat. However, some types of fish also contain quite a bit of mercury. To find out how much mercury you are consuming go to http://gotmercury.org. The site has a calculator to help you make a healthier fish selection.

After learning that my preferred tuna - albacore tuna - contained three times the mercury as chunk light tuna, it wasn't hard for me to switch over. However, read labels to find out the type of light tuna. A Chicago Tribune investigation revealed that 15% of light tuna was made with yellowfin, which contains as much mercury as albacore. Look for skipjack or tongol. You can find tongol tuna at Whole Foods and Trader Joe's.

Of course, you can't go wrong with wild Alaskan salmon, canned or fresh. Not only does it contain lots of heart-healthy omega-3s, but it's very low mercury.

Children, pregnant woman and woman of childbearing age should avoid eating shark, swordfish, king mackerel or tilefish - all containing high levels mercury.

When is Organic Worth the Extra Price?

If you're concerned about eating foods without pesticides, hormones and other chemicals in them, then paying the extra for organic is worth it--but sometimes it's not always practical. Body+Soul recently offered an expert buying guide listing what to buy organic and when. Here is a quick overview:

Fruits and Vegetables - You'll lower your exposure to pesticides by 90% if you choose the organic versions of the following most contaminated produce: peaches, apples, bell peppers, celery, nectarine, strawberries, cherries, pears, grapes (imported), spinach, lettuce and potatoes. For more information visit: www.foodnews.org/

Peanuts/Soybeans/Corn - Peanuts are one of the top 10 most contaminated foods, containing the kind of pesticides that can build up in the body's fatty tissues. Visit the Pesticide Action Network website for more information. Given the risks and uncertainty associated with genetically modified crops, choosing organic soybeans and corn may be a better option since 85% of soybeans and almost half of all corn grown in America in 2004 were genetically modified.

Beef - Many cows are injected with growth hormones and antibiotics. While the FDA claims they are harmless to humans, the European Union had banned their use.

Dairy - Milk from cows injected with recombinant bovine growth hormone (rBGH) (to increase their milk production) contain higher levels of a natural growth factor (IGF-1). While the FDA believes it is safe, some experts link high levels of the hormone to breast and prostate cancer. The EU has banned the use. The use of rBGH can also increase infections in cows resulting in greater antibiotic use.

Pork, Poultry & Eggs - Like cattle, hogs and poultry are given antibiotics as a means of prevention. They ingest about 20 million pounds annually. Compare that to the 3 million pounds administered to sick people. Last year the Institute for Agriculture and Trade Policy (IATP) found that more than half of the chicken samples in a study contained arsenic.

Chocolate and Coffee - Both crops prefer to grow in the shade, but to meet the increasing demand for them, farmers are growing the kind needing sun. Unfortunately, they also require heavy pesticide use. In fact, the UK's Soil Association reported that cacao is the most heavily sprayed crop in the world.

Source: Body + Soul

MyChelle Dermaceuticals: Real Hope in a Bottle

In my twenties I thought the perfect skin would magically occur somewhere between the acne years and when wrinkles creep in. My fantasy dissipated when I approached my 37th birthday with a bad break out, dull skin and fine lines. Fortunately, a couple of months ago I discovered MyChelle Dermaceuticals. It has transformed my face to clear and glowing. Ok, I still may get a minor pimple, but nothing like before.

MyChelle's products are as pure and natural as those from Aubrey Organics, but more effective than high-end products from Cellex-C. They contain quality ingredients from antioxidants and natural antimicrobial extracts without toxins and estrogen-mimicking chemicals.

I love the Perfect C Serum because it has enough vitamin C to be effective and combines with other antioxidants like CoQ10 for a synergistic effect. The serum works double duty, clearing and preventing breakouts and stimulating collagen production. I can even use MyChelle's Supreme Polypeptide Cream to minimize wrinkling without my skin breaking out. Amazing! And the Incredible Pumpkin Peel smells so delicious and leaves my skin silky smooth.

MyChelle has a great website with great details about their products. However, Vibrant Glow's Store (through Amazon) offers the best deal, selling most MyChelle products for about 30% less.

Radiant Health & Beauty Resource Guide

This page is continually being updated to give you the most current and comprehensive listings on information to help you live a healthier life.

Natural Food Cooperative Warehouses
All offer shipping throughout the U.S. and some offer free truck delivery with a minimum order in their surrounding areas.

Azure Standard (www.azurestandard.com) is an Oregon-based selling quality bulk and natural foods.

Country Life Natural Foods (www.clnf.org) is a Michigan-based wholesale and retail distributor of natural, organic and vegetarian foods.

Morningside Farm (www.morningsidefarm.com) is a Tennessee-based buying club offering organic foods as well as natural health and beauty products.

Frontier Natural Products Co-op (http://www.frontiercoop.com/) the world's largest global supplier of organic herbs and spices.

Educational Resources

Informed Beauty (www.informedbeauty.com) is the thinking woman's guide to what Kat James, renowned holistic beauty expert and health advocate, calls a Total Transformation. James is also author of the best-selling beauty book, The Truth About Beauty.

How To Contact Me

If you'd like to make any suggestions about this site or send me a private comment via email, I can be reached at:

VibrantGlow@gmail.com

About Vibrant Glow

Vibrant Glow reports on the latest news in natural health and beauty. Additionally, it offers tips for better nutrition through eating real food as well as advice on fitness & wellness.  Over all, Vibrant Glow encourages readers to live a healthier life.

The Author

Deanne is a former congressional press secretary and journalist, who has traded in her day job to be a full time mom of two young tots--Ava and Jack. As an avid reader of all things natural, real and healthy, she has incorporated (and is still incorporating) much of what she has learned and continues to learn about real food, natural beauty and holistic health.  Vibrant Glow is a result of her passion to encourage people to lead a healthier lifestyle and an outlet to utilize her writing skills so they don't get too rusty.