Anti-aging secrets - Forget the fountain of youth

Forget the fountain of youth! A well-balanced diet can help you lose weight, live longer and feel fitter. But it can also help you look younger.  According to the Dr. Oz Show this is what you should know about anti-aging. "Load up a plate at the feel-better buffet and turn back the clock on a full (and happy) stomach." ~Dr. Oz

Photo Credits: nutrition mission

• Cucumbers are good for the skin. The silica in the peel helps reduce wrinkles and boost collagen. Buy them unwaxed if possible. 
• Blood oranges contain anthocyanins, antioxidants that combat free radical damage and UV rays.
• Cod contains selenium which safeguards your skin from sun damage and cancer.
• Mango provides 96% of your daily vitamin C needs and helps prevent periodontal disease.
• Lowfat cottage cheese is full of protein, and therefore promotes hair health (since hair is mostly protein). Just be wary of hidden sodium levels.
• Lean beef is full of iron. Iron deficiency can cause nail beds to be thin and concave.
• Foods of the Mediterranean: fennel, an anti-inflammatory; octopus, a rich source of Omega-3 fatty acids, B12, iron and zinc; gigantes beans, giant lima beans rich in potassium
• Oysters an excellent source of zinc, which aids in protein synthesis and collagen formation. 
• Red peppers and brussels sprouts are rich in vitamin C, which help build collagen and fight off free radicals.
• Blueberries 1 serving of this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.
• Sunflower seeds contain lignin phytoestrogens, which prevent collagen breakdown and boost the skin's lipid barrier.
• Tuna contains Omega-3 fatty acids that fight UV-related cell damage and are a rich source of niacin, a deficiency of which causes skin rashes.

Avocados are one of the richest sources of monounsaturated fats and contain biotin for healthy skin.

Watermelon is a source of lycopene, which protects the skin from UV rays.

Kelp contains vitamins C and E, which protect fats in the skin's moisture barrier from free-radical damage.

Lentils are a good source of zinc.

Pumpkin seeds are pumped full of antioxidants and magnesium, which help lower blood pressure and reduce the risk of heart attack and stroke.

Eggs are high in iron and biotin.

Pomegranate seeds contain juice rich in ellagic acid and punic alagin - 2 agents that fight damage from free radicals and preserve the collagen in your skin.

Oatmeal is high in soluble fiber which reduces LDL cholesterol (the "bad" cholesterol").

Black currants contain a compound called anthocyanosides, which can help improve vision. Additionally, this superfood contains 5 times the vitamin C that oranges do, making it a superb immunity booster.

Cranberry juice disrupts the formation of plague and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren't drinking a sugar-laden cranberry juice cocktail.

Dark chocolate will help curb your sweet tooth and is rich in flavonoids.  

Red wine made with the dark skin and seeds of the grapes that are rich in polyphenols, a type of antioxidant that includes resveratrol. If you aren't a drinker, opt for grape juice or a resveratrol supplement available at your drug store for about $25.

Pure noni juice, known for its anti-inflammatory properties, can help fight the formation of tumors – and wrinkles. Noni and noni products, like DERMAdoctor Photodynamic Therapy Noni Lotion, build collagen and are high in antioxidants and polyphenols.

Guava is packed with vitamin C which boosts collagen production to smooth skin. Two cups of guava per week is the perfect dose of this anti-aging powerhouse.

Wheat germ is rich in zinc, which plays a crucial role in the production of new skin cells. It also has anti-inflammatory properties to help prevent eczema; recent studies even indicate that wheat germ can help reduce acne. Get half a cup of wheat germ per day for your daily dose of zinc. Try sprinkling it over salads and yogurt or adding it to smoothies.

Romaine lettuce is a leafy green vegetable high in vitamin A, a vitamin that helps revitalize skin by increasing cell turnover and encouraging new skin cell growth. Add 6 leaves to your salad or as a side with dinner for your daily allowance of vitamin A.

Brazil nuts contain selenium, a powerful mineral that aids in the production of the antioxidant, glutathione which repairs cell damage and slows down the skin's aging process. Just 2 nuts a day will help you stop the aging process in its tracks.

Tomatoes provide lycopene, which helps prevent heart disease, elevated cholesterol and cancer. Lycopene acts as natural sun block, preventing the UV damage that causes sun spots, dryness, wrinkles. Remember to cook tomatoes for the maximum anti-aging effect.

Sardines, rich in omega-3 fatty acids, promote hair growth and shine to keep your locks looking young.

Spinach is an excellent source of vitamin C, which the body needs to manufacture sebum, an oily substance produced by the sebaceous glands. Sebum is the body's "natural conditioner," and keeps hair shiny, smooth and young looking, while preventing dryness.

Beans, which are high in protein, promote hair growth and help thicken hair cells by making the fibers stronger.

Carrots are an excellent source of vitamin A; this nutrient is essential to a healthy scalp and youthful-looking, shiny hair.  

Dr. Oz - Full Article 

HOW TO: Seaweed Facial Mask

Seaweed facial mask enthusiasts report that using this common, nourishing supplement on the face will smooth, tone and moisturize your skin. It's a popular spa treatment, one that you can create for yourself at home with a minimum of investment and effort. Creating your own spa treatments at home is an exercise in adaptation; start with the basic seaweed facial mask recipe, then alter it, as needed, to suit your preferences. Any leftover seaweed face mask can be stored in the refrigerator for a couple of days but should always be discarded after a week of storage or if the look or smell of the product has substantially changed.

Things You'll Need

• 1 tbsp. dried, ground seaweed 
• Coffee grinder 
• Small bowl 
• 1 to 2 tbsp. lukewarm water 
• Fork 
• 1 tsp. aloe vera gel (optional) 
• 1 tsp. honey (optional)

Step 1

Break sheets or pieces of dried seaweed with your hands until they're small enough to fit into a coffee grinder.

Step 2

Grind the seaweed into powder; you need about 1 tbsp. of seaweed powder in all.

Step 3

Dump the seaweed powder into a small bowl and add 1 tbsp. lukewarm water. Mix with a fork, adding up to another tbsp. of lukewarm water, as needed, to achieve a thick, paste-like consistency.

Step 4

Add 1 tsp. aloe vera gel, 1 tsp. honey, or both, to the paste. Stir until well mixed. Add more water, if needed, to achieve the desired texture. You can also skip these ingredients entirely if you so desire, although the aloe helps heal any skin irritation you may have and the honey adds to the moisturizing effect of the mask and acts as a preservative.

Step 5

Apply the seaweed mask to your face, leave in place for up to 20 minutes, then rinse off with lukewarm water and pat your skin dry. Use this mask up to twice a week as part of your regular beauty routine.

Tips and Warnings

• You can substitute an oil of your choice--jojoba oil and sweet almond oil are two favorites--for the water in Steps 2 and 3 if you so desire. Both jojoba and sweet almond oil are non-greasy, absorb easily and help soften skin. Jojoba oil also has antimicrobial properties, while sweet almond oil's scent may somewhat mask the seaweed's strong odor. Seaweed will be available at any health food store and may also be found in some ethnic grocery stores; it also is readily available in many mainstream grocery stores.

Top 10 Face-Friendly Foods

It is true that if you eat the right foods, you could be on your way to a healthier skin- a brighter complexion, smoother texture and fewer wrinkles. Dr Nicholas Perricone, dermatologist at Yale University School of Medicine recommends a three-day programme full of fish, fruit, veggies and olive oil to quickly rejuvenate the complexion. Many a skin problems, like Acne can be corrected through diet modifications instead of prescribed drugs.

DARE LEAFY GREENS (Attack acne) Richly coloured leafy greens like methi, spinach, amaranth (chowli), drumstick leaves are full of antioxidants. Plus, they're a great source of iron when eaten with vitamin C rich foods. (Women who don't get enough iron are especially prone to dark circles under their eyes). Greens also contain zinc. In one Swedish study, acne-prone patients who added a zinc supplement to their diets saw 85 per cent of zits clear up after three months. Zinc also helps break down damaged collagen, allowing new collagen to form.

VEGETABLE OIL (Defeats dryness) Adequate fat intake is one key to smooth, supple skin. Dermatologists speculate that women with persistently dry, flaky skin may not be getting enough good fats found in poly and monounsaturated oils like sesame, mustard, peanut and olive in their diet. When they add them back, the condition usually clears up in a few weeks. Just a tablespoon daily may make a huge difference to dry skin. If clogged pores are a problem, dermatologists say experts, the essential fatty acids in these vegetable oils can help keep them clear by thinning the oils they secrete.

WATER (Boosts moisture) Dehydrated skin looks ashen and gray and hangs off the face. Water is the best dull-skin reviver. Hydrated skin looks moist and plump, which makes existing wrinkles less obvious. To see results, though, you need H₂O every day. Make sure to down about
nine 200 ml glasses daily - more if you work out.

RIPE TOMATO (Keeps skin elastic) This skin-sensational food, packs high levels of the antioxidant vitamins A and C as well as skin cancer-fighting chemicals. Vitamin C helps keep skin elastic and prevents bruising. Vitamin A aids in healing acne from the inside out by boosting resisting to infection. Find these antioxidants in other dark red, orange and yellow fruits and veggies, too.


BERRIES (Fight wrinkles) Berries are a great source of polyphenols, antioxidants that are currently being studied for their anti-agingcapabilities. (The yummy fruits have already been shown to protect short-term memory and balance). Recent studies revealed, blueberries are packed with three times the antioxidant compared to a bunch of an orange. A hefty handful of jamuns, strawberries or just 2 to 3 amlas has all the antioxidant vitamin C your body requires each day to reconstruct your collagen, the scaffolding that keeps skin from drooping.

SARDINE (Calms inflammation) This fatty fish is teeming with face-friendly omega-3 fatty acids, which do everything from attack arid areas to help deflate inflamed zits. Also found in mackerel, shark, etc, essential fatty acids battle collagen-damaging free radicals and help smooth out fine lines. Dermatologists recommend eating fish three times a week. If you can't stand seafood, a fish-oil supplement may offer the same benefits. Or try adding flaxseed (alsi) oil and nuts to your diet. Fatty fish and nuts also contain zinc, which helps quell acne flare-ups and increase cell growth.

MELON (Foils flakiness) This colurful fruit is full of carotene-like compounds such as lycopene, which reduce the deep down collagen damage that promotes wrinkles. Dermatologists often prescribe musk melon to drab-skinned patients (recommend a few slices a day to promote a healthy glow.) The orange orb is also a great source of beta-carotene, which is converted to vitamin A. This nutrient prevents keratonic plugs, the rough patches that are often found on the backs of the arms.

SOY (Puts off pimples) Whether whole or in the form of tofu, this bean is a skin saver. It's full of chemicals that act like estrogen, and may help prevent acne, say dermatologists. Another soy bonus: It's loaded with vitamin E, which boosts new cell growth and keeps skin moist. Try eating atleast half a cup of soy (in the form of beans or tofu) 3 times a week.

CARROTS (Discourage wrinkling) Crunch all you want- carrots are bursting with the beta-carotene your body turns into vitamin A, a key to keeping dry, flaky skin at bay. You'll also find this nutrient in other orange fruits and vegetables, such as apricots, papaya, pumpkin, mango and sweet potatoes.

OATMEAL (Ousts toxins) You'll get a dose of fibre that, once converted, helps filter toxins (and raises your clear-skin potential). If oatmeal's too expensive, go for ragi or barley. These cereals are also rich in B vitamins, which aid new skin-cell growth.

Smart eating will help to ward off the skin problems like dryness, acne and have a bigger impact on keeping wrinkles at bay. Avoid over consumption of saturated fats and sugar for they may gum up the capillaries that whisk nutrients to the skin and make a mess with skin collagen, thereby contributing to saggy, inflexible skin and brown spots.

Healthy Aging with Curry-Rubbed Salmon with Napa Slaw

You are young and feel invincible, but starting a disease-fighting diet strategy now can pay off in the future. Prepare an anti-inflammatory, Mediterranean meal plan that includes fruits and vegetables, whole grains and legumes, and healthy omega-3 (wild salmon, walnuts, flax) and monounsaturated (olive oil) fats. We've got 20 healthy recipes to get you started.

Highly regarded for its delicious flavor, salmon has a stellar nutritional reputation. It's packed with healthy fats plus plenty of vitamins and minerals -- and yet it lacks the high mercury levels that taint some of its seafood kin.

Read more at Wholeliving.com: Recipes & Menus

Oatmeal

Soothing and anti-inflammatory, oatmeal contains beta glucan, a soluble fiber that creates a thin, moisture-retaining film on the surface of the skin. Place a handful of whole oats in a clean washcloth and use a rubber band to secure it. Next, immerse it in a sinkful of warm water and squeeze the bag four or five times. Once the water is cloudy, splash it on your face and then air-dry. (If you must towel dry, pat as gently as possible.)

Not to mention.... Oatmeal is an excellent source of fiber. I like to add 1 table spoon of all natural peanut butter to my oatmeal every morning.. yummmm.....

DIY Simple Skin Lotion

Honey: Cleopatra knew what she was doing with those milk and honey baths: the bees' sweet stuff is a natural humectant, so it's made to hold moisture. For a simple skin lotion, mix one teaspoon honey, one teaspoon vegetable oil, and ¼ teaspoon lemon juice, rub on dry skin, and rinse off after ten minutes.

Spicy Pineapple-and-Mint Salsa

Serve with fish, such as red snapper or striped bass.

Ingredients

Makes about 3 cups; serves 6

• 1/2 red onion, thinly sliced
• 1 or 2 serrano chiles, seeded for less heat, if desired, and very thinly sliced
• 1 small garlic clove, minced
• 1/2 cup freshly squeezed orange juice (about 2 oranges)
• 1 tablespoon freshly squeezed lime juice (about 1 lime)
• 1 pineapple, peeled and chopped into 1/2-inch pieces
• 1 1/2 teaspoons extra-virgin olive oil
• 1 cup loosely packed fresh mint leaves

Directions

1. In a medium bowl, combine the onion, chiles, garlic, orange and lime juices, and pineapple. Add oil; stir to combine. Let stand at room temperature at least 15 minutes or up to 1 hour. Just before serving, add mint; toss to combine.

Spinach Salad with Pomegranate and Avocado

The sunflower seeds and spinach in this salad are top-notch sources of magnesium, which enables your body to create dopamine. The avocado's vitamin B6 produces serotonin, a calming neurotransmitter.

Ingredients

Serves 6

• 1 pomegranate
• 1/4 cup fresh lemon juice
• 1 teaspoon Dijon mustard
• 2 tablespoons olive oil
• Coarse salt and ground pepper
• 2 bunches flat leaf spinach, stems trimmed, well washed and dried
• 2 tablespoons roasted, hulled sunflower seeds
• 1 Hass avocado

Directions

1. Halve pomegranate lengthwise and seed. Working in a bowl of cold water, use your hands to separate seeds from membrane. Membrane will float to the top; discard. Scoop out pomegranate seeds and pat dry.
2. In a large bowl, whisk together 3 tablespoons lemon juice, mustard, and oil; season with salt and pepper. Toss spinach, sunflower seeds, and pomegranate seeds with dressing in bowl. Transfer to a serving platter.
3. Halve avocado and remove pit. Scoop out flesh and thinly slice lengthwise; drizzle with remaining lemon juice. Transfer to plate and arrange salad on top. Serve immediately.

Roma Tomato Salad with Feta and Garlic (Benefits of Garlic)

Garlic has been used as both food and medicine in many cultures for thousands of years, dating back to when the Egyptian pyramids were built. In early 18^th -century France, gravediggers drank a concoction of crushed garlic in wine they believed would protect them from the plague that killed many people in Europe. More recently, during both World Wars I and II, soldiers were given garlic to prevent gangrene. Today garlic is used to help prevent heart disease, including atherosclerosis (plaque buildup in the arteries that can block the flow of blood and possibly lead to heart attack or stroke), high cholesterol, high blood pressure, and to improve the immune system. Garlic may also protect against cancer.

While the science is not conclusive, research shows promise for garlic in the areas of cancer protection and heart-related risk factors for patients.

Garlic is rich in antioxidants, which help destroy free radicals -- particles that can damage cell membranes, interact with genetic material, and possibly contribute to the aging process as well as the development of a number of conditions, including heart disease and cancer. Free radicals occur naturally in the body, but environmental toxins (including ultraviolet light, radiation, cigarette smoke, and air pollution) can also increase the number of these damaging particles. Antioxidants neutralize free radicals and may reduce or even help prevent some of the damage they cause over time.

Ingredients

4 servings

• 6 roma (plum) tomatoes, quartered lengthwise
• 1 to 3 garlic, peeled and minced (or sliced)
• 1/4 cup fresh basil leaves, cut into thin strips
• 2 tablespoons olive oil
• 1 1/2 tablespoons balsamic vinegar
• 2 ounces tomato-basil feta cheese, crumbled

Directions

1. In a large bowl, toss together tomatoes, garlic, basil, olive oil, balsamic vinegar, and feta cheese. Chill in the refrigerator for 10 minutes before serving.

From Body&Soul

DIY Facial

Rare is the occasion when your skin doesn't appreciate a little extra attention. The time is always right for a soothing and moisturizing facial. An at-home treatment designed by a leading holistic skin-care expert offers the perfect recipe for a healthy glow -- and inner calm. "Working with fresh, lush ingredients is, in itself, therapeutic," explains Susan West Kurz, author of "Awakening Beauty the Dr. Hauschka Way." "The tactile pleasure of creating treatments in your own kitchen is a wonderful antidote to stress." Read on for her favorite fix.

What You'll Need
Organic lavender essential oil
Cotton washcloth (use organic cotton when possible)
Organic almond butter
Skin toner (try Avalon Organics' Lavender Hydrating Toner or Dr. Hauschka's Facial Toner)
Choose one: honey, organic strawberry yogurt, or organic avocado

Facial How-To
1. Pre-cleanse.
After thoroughly removing any makeup and rinsing your face, fill a sink with warm water. Add two to three drops of lavender oil and stir with your hand. Soak the washcloth in the lavender water, then wring it out and gently press it against your face and neck for 30 seconds.

2. Cleanse.
Put one teaspoon of almond butter and a few drops of lavender water in your palm; rub your hands together to create a paste. Apply to skin using a "press and roll" method, which helps remove dead cells, dirt, and oil: Press your palms against your forehead and roll them outward. Moving down your face and neck, continue the motion until you reach your collarbones. Return to massaging your forehead, and repeat the process for one to three minutes.

3. Rinse and Tone.
Use another washcloth soaked in lavender water to remove the almond cleansing cream from your face. Rinse with cool water and apply toner.

4. Apply a mask.
Choose one of the following masks, depending on your skin's needs:

- To Moisturize Dry Skin
Half of a mashed organic avocado

- To Brighten Dull Complexions
Organic strawberry yogurt

- To Rid Pores of Impurities
Honey

Apply a thin layer to your face and relax for 20 minutes. Then remove the mask with a warm, wet cloth, and rinse with warm water. Pat dry with a clean towel.

Text by Abbie Kozolchyk

A Healthy Snack Recipe

A combination of yogurt, papaya, blackberries, raspberries, mint and granola, this snack (or dessert) only has 164 calories and 1 gram of fat.

Vitamin-Packed Recipe - Moroccan Carrot Salad

Completely unprocessed and unrefined, whole fruits and vegetables offer vitamins in a form your body uses best. In fact, no supplement manufacturer has been able to replicate the way nature's bounty preserves and delivers these nutrients. Here are 20 recipes that are packed with vitamins A, B, C, D, E, and K. The best part: They're delicious too.

Carrots can do more than help eyesight. They are a key distributor of vitamin A, which plays an important role in our ability to guard against colds and flus -- and possibly helps to prevent cancer.

• 1/4 cup shelled pistachios
• Coarse salt and ground pepper
• 1 1/2 pounds carrots, peeled, halved lengthwise, and cut into 2-inch pieces (halve pieces again if thick)
• 1/4 cup raisins
• 3 tablespoons lemon juice (from 1 lemon)
• 2 garlic cloves, mashed to a paste
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground cayenne pepper
• 2 tablespoons extra-virgin olive oil
• 1/4 cup fresh cilantro leaves

Directions

1. Preheat oven to 350 degrees. Spread pistachios on a rimmed baking sheet; toast in oven until fragrant, 8 to 10 minutes. Let cool; coarsely chop.
2. In a large saucepan of boiling salted water, cook carrots until crisp-tender, 5 to 7 minutes, adding raisins during last minute of cooking. Drain in a colander; rinse under cold water until cool.
3. In a medium bowl, whisk together lemon juice, garlic, cumin, paprika, cinnamon, and cayenne; season with salt and pepper. Whisking constantly, slowly add olive oil.
4. Add carrots, pistachios, and cilantro to dressing; toss to combine.

From Body & Soul

Olive Oil to Fight Aging - Tomato-Paprika Salad Dressing

Rich in antioxidants and anti-inflammatory monounsaturated fat, olive oil figures prominently in the Mediterranean diet. It may explain the lower rates of cardiovascular disease, cancer, and age-related cognitive decline in people who follow this way of eating.

Tomato-Paprika Salad Dressing

Spice up the traditional tomato and mozzarella salad with this antioxidant-rich dressing, or use it as a light sauce for firm white fish, grilled chicken breast, or pork chops.

Prep: 15 minutes
Total: 15 minutes

Makes 1 1/2 cups

• 3/4 pound plum or other ripe tomatoes
• 3 tablespoons red-wine vinegar
• 1 to 2 teaspoons light-brown sugar
• 1 small clove garlic, roughly chopped
• 1/2 teaspoon mild paprika
• 1/4 cup extra-virgin olive oil
• Coarse salt and ground pepper

Directions

1. With a paring knife, cut a shallow x in the bottom of the tomatoes. Bring a medium saucepan of water to a boil. Add tomatoes and boil 30 seconds. Using a slotted spoon, transfer tomatoes to a bowl. When cool enough to handle, peel and discard their skin. Cut tomatoes into quarters lengthwise. Using your fingers, discard seeds. Transfer tomatoes to a blender.
2. Add vinegar, sugar, garlic, and paprika and puree until smooth. Remove the center cap, and with the motor running, add oil in a steady stream, blending well. Season with salt and pepper.

From Body+Soul

Milk for your skin

Milk

The lactic acid in milk serves as a gentle skin exfoliant, while its natural fat content acts as a body moisturizer. Add a gallon of whole milk to a tubful of warm water and soak. It's a great alternative to sugar and salt scrubs, which may be too abrasive for people who suffer from eczema, psoriasis, or sensitive skin. If you prefer a fragranced bath, add 10 to 20 drops of an essential oil such as lavender.

Parsley-Flaxseed Pesto for Healthy Skin

The addition of flaxseed gives this pasta favorite a healthy boost. This pesto will keep for a week in the refrigerator or up to a month in the freezer. To serve, bring the pesto to room temperature (never heat pesto) and add a little water if necessary to get the right consistency.

Ingredients

Serves 6

• Coarse salt
• 1 pound linguine
• 1/2 Parsley-Flaxseed Pesto
• Freshly grated Parmesan cheese

Directions

1. Bring a large pot of water to a boil; add salt. Cook linguine until al dente according to package instructions; drain, and reserve 3/4 cup cooking water. Return linguine to pot, and add pesto and reserved cooking water; toss well to coat. Season with salt. Serve with Parmesan, if desired.

From Body+Soul, April 2006

Power Foods: Walnuts

Artists used to rely on walnut oil as a drying agent for paint because its slow drying time allowed for even application over a broad surface. The oil would form a solid film after long exposure to air, rendering colors rich and luminous with its translucency. In fact, Michelangelo even used walnut oil while painting the Sistine Chapel.

Walnut Date Muffins
Spiced Walnuts

Depending on how you split a walnut in its shell, the nut resembles either a heart or a brain -- and how apt, since these nuts do wonders for both.

Although walnuts boast heart-healthy oil like most nuts, they have an added edge. Most nut oil is monounsaturated, but walnuts primarily contain the polyunsaturated variety. In fact, they're the only nuts -- and one of the few foods -- that offer appreciable amounts of a crucial type of polyunsaturated fat called alpha-linolenic acid, or ALA, which is an omega-3 fatty acid. ALA protects the heart in several ways: It improves your ratio of HDL (good) to LDL (bad) cholesterol, and it reduces inflammation, helping to block the conversion of cholesterol into harmful, artery-clogging plaque. ALA also plays a significant role in the development of the brain and cognitive function; low levels of ALA have been associated with depression and other mood disorders.

Since your body can't manufacture ALA, you need to eat foods that contain it. Studies show that most people consume less than the recommended daily amount (1.1 g to 1.6 g). Walnuts fit the bill, but they're also high in calories, so don't go overboard. Think in terms of a handful: An ounce of walnuts, or about one-quarter cup, provides 2.6 g of ALA (and 185 calories).

The benefits of eating walnuts extend even beyond the good fat. They provide a concentrated source of disease-fighting antioxidants, including gammatocopherol, a type of vitamin E. They also have ellagic acid, a compound with anticancer properties, and melatonin, which helps regulate sleep patterns and delay age-associated diseases like Parkinson's and Alzheimer's. The protein in walnuts contains the amino acid arginine, which relaxes blood vessels (good for high-blood pressure), helps inhibit tumor growth, and boosts immunity.

Two main types of walnuts grow in the United States: the pungent, tough-to-crack black walnut and the Persian (often called English) walnut that you'll encounter in most supermarkets. Because of their high polyunsaturated fat content, walnuts are more perishable than other nuts. Buy from sources with a good product turnover, and choose nuts that are still in the shell if possible. If you do buy shelled walnuts, go for the halves rather than the pieces (more cut surfaces encourage oxidation). Store them in the refrigerator or freezer to maximize freshness. Spread walnuts on a baking sheet and toast them for 8 to 10 minutes in an oven heated to 350 degrees just before using to bring out their flavor.

Looking for another way to get more walnuts into your diet? Try walnut oil, available as either refined or unrefined. Oil that is cleaned after pressing to remove any unwanted odors and flavors is refined. Its unassuming taste -- and the fact that it can be heated up to 400 degrees -- make it an excellent oil for sauteing. Unrefined walnut oil is more expensive, more perishable, and more susceptible to heat than refined walnut oil. Made from nuts roasted at a moderate temperature before pressing, it has a nutty taste and a light brown color. Because unrefined oil has a lower smoke point of 320 degrees, you shouldn't heat it. Instead, use it in salad dressings or baked goods, or drizzle it on finished dishes.

Text by Cheryl Redmond; recipes by Sandra Gluck

DIY Weekend Spa Treatments

Simple, natural beauty treatments using Ayurvedic ingredients will promote balance and serenity during your retreat. Each morning after breakfast, spend some time caring for your skin and body. You may choose to do all of these treatments, or just one or two.

Saturday
Face and Body Ubtan Scrub
This invigorating "ubtan" ("cleansing paste") scrub improves circulation and help tone slack muscles. In a large bowl, combine 1 cup oat or chickpea (garbanzo) flour, 1/2 teaspoon ground turmeric, 2 tablespoons each ground mustard and crushed fresh coriander leaves, 3 tablespoons rose water, 1 cup orange juice, and 1/2 cup water; stir to blend. Work the scrub all over your face and body. Rinse with warm water.

Herbal Steam
This is a great treatment to eliminate toxins. Steam your face over a bowl of hot water combined with a handful each of fresh cilantro and basil leaves, steaming for about 10 minutes. Hold your face at least 12 inches above the water and tent your head and the bowl with a towel to prevent the steam from escaping. Pat your face dry and splash with tepid water to refresh the skin. Discard the herbs. To purify the rest of the body, run a hot shower to fill the room with steam, and relax in the steam for seven to 10 minutes.

Lepa Mask
"Lepa" translates as "medicinal plaster." This mask absorbs impurities. In a large bowl, combine 2 teaspoons each sandalwood powder, natural clay powder (available at natural-foods stores), a pinch of ground turmeric, 1 teaspoon neem oil, and 1/4 cup fresh orange juice. Mix thoroughly and apply all over the face and neck, avoiding the eyes. Leave the mask on for about 15 minutes. Rinse with warm water.

Moisturizer
Aloe is an ideal ingredient in pitta-balancing skin treatments because it provides light moisture and creates a wonderful soothing sensation. Massage your face and body with aloe vera gel to soften and refresh your skin.

Sunday
Coconut and Flower Hair Oil
Oiling your hair is the most important part of Ayurvedic hair care. It conditions the hair and scalp and promotes relaxation. Prepare the oil the night before by bringing 1/2 cup coconut oil to a boil. Add 2 tablespoons rose water and 1/2 cup mixed fresh flower petals such as rose or jasmine. Return to a boil and cook for 3 minutes. Remove from the heat. Let the flowers steep in the oil overnight, then strain the oil through a coffee filter or double layer of cheesecloth into an airtight container. To oil your hair, gently massage four to five tablespoons of the oil onto the crown of your head and into your scalp. Wrap hair in a towel and allow the oils to penetrate for at least 20 minutes. Shampoo and rinse as usual.

Nourishing Hair Mask
A protein-rich mask helps to strengthen hair. In a medium-sized bowl, thoroughly combine 1/2 cup yogurt, 1 tablespoon lemon juice, and 1 egg. Apply the mixture to your scalp after oiling and cleansing. Leave the mask on for about 20 minutes, then rinse thoroughly with warm water.

Hand and Foot Treatment
To soften rough hands and feet, start by gently massaging them with a loofah or rough hand towel. Next, soak them in a tub of warm water infused with a few drops of sandalwood, rose, neem, or jasmine oils. Use a pumice stone to soften rough areas on the feet. To moisturize, make a solution of 1 teaspoon neem oil and 2 tablespoons coconut oil and massage into both hands and feet, focusing on the heels, soles, ankles, between the toes and fingers, wrists, and palms. Rinse with the juice of one lemon diluted in 1 cup warm water. Dry off with a soft, fluffy towel.

~Wholeliving

Root Vegetables and Leafy Greens

Sweet potatoes, carrots, cabbage and collard greens! Are you excited? Why not? These winter vegetables are delicious and nutritious. We all know how important it is to eat vegetables, and we all know that fresh tastes better. In the winter, produce becomes more scarce or more expensive as it is flown and trucked in from far away. Many people cut back on eating vegetables because of the expense, or switch to canned or frozen vegetables and fruits. Today we will explore two types of winter vegetables - dark leafy greens and root vegetables to keep you supplied with fresh food. Explore here

Honey and Oatmeal Face Mask

Oatmeal and honey are natural products that are good for your skin and probably sitting in your cupboard. By mixing up a batch of oatmeal and stirring in some honey, you can create a face mask that works as well as any commercial product

Step 1

Mix oatmeal with water and cook it according to the directions on the package.

Step 2

Allow the oatmeal to cool to room temperature.
Step 3

Stir two teaspoons of honey. Honey is an excellent treatment for acne, as it removes bacteria that accumulates on your skin.

Step 4

Apply this mixture to your face and allow it to dry. Remove the mixture with warm water. The oatmeal and the honey will soothe and moisturize your skin.

Green Eyes On: Three Green New Year's Resolutions

Here are three progressive ways to live greener in the New Year.

1. Dip Your Toe In: Start Eating More Organic Food

Eating more organic food is the perfect place to start. Did you know that the average child in America is exposed to five pesticides a day in food and drinking water? Yet--according to a study involving school-age children-- switching to an organic diet for just five days virtually eliminates any sign of exposure to organophosphate pesticides. And, as an added bonus, you can increase your antioxidant intake by 30 percent by switching to organic foods. Start by replacing two items each week on your grocery list with the organic counterpart, then grow from there.

2. Start Using Recycled Products

I’m sure that you, like many people, are already recycling. Maybe you’re even composting. And you’re proud of how little trash you actually send to the dump each week. But let’s take it one step farther. Without a market for recycled-content goods, there could be no need, or opportunity, for us to recycle. So this year, don’t let your recycling bin be the only green badge you wear, make sure the products around your house sport thetriple-arrow recycling symbol, too. Evelyn Fields makes Reusable Sandwich bags, and other kitchen goods from recycled materials, and Seventh Generation makes 100% recycled content bathroom tissue, napkins and other paper goods. When you buy, look for the triple arrow recycling symbol that is also a triangle, which indicates that something is both recyclable and made from recycled materials.

3. Join a Yoga Class

Starting each day with yoga, either a long form class or five minutes on your own, can make you stronger on the inside and out. In fact, you may be surprised at some of the proven benefits of yoga, including lowered blood pressure, better gastrointestinal functions, strengthened immune system, better pain tolerance, improved circulation, slower pulse rate, increased energy, better posture, slowed aging and, yes, it can even lead to a better sex life. Maybe 2010 is finally the time to get your ohm on.

As with any other time of the year, it doesn’t matter so much where start, what matters is that you start…and that you stick with it and grow from there.

Here’s to a bright green 2010!