News Note

By Lara Evans Bracciante

Originally published in Massage & Bodywork magazine, April/May 2005.
Copyright 2005. Associated Bodywork and Massage Professionals. All rights reserved.

Yoga alleviates mild depression in adolescents and young adults, according to a recent study published in Alternative Therapies in Health and Medicine. Twenty-eight college students, ages 18 to 29, who were mildly depressed but had not undergone any treatment, were divided into a yoga treatment group and a wait-list control group. None had previous yoga experience. The yoga subjects attended a 1-hour Iyengar yoga class twice a week for five consecutive weeks.

Halfway through the study, yoga students demonstrated significant decreases in depression and anxiety, which were maintained throughout the research period. Subjects also reported decreased levels of negative mood and fatigue following yoga class. In addition, researchers found that at the end of the course, yoga students, compared to the control group, displayed higher levels of morning cortisol, a hormone often lacking in those who are depressed.

By IDEA

Originally published in Massage & Bodywork magazine, April/May 2003.
Copyright 2003. Associated Bodywork and Massage Professionals. All rights reserved.

Fitness studios, health clubs and wellness centers around the world are adding yoga classes to their schedules, but which one is right for you? Yoga styles today range from very gentle and meditative to vigorous and technically demanding, says Mara Carrico, the San Diego-based author of Yoga Journal’s Yoga Basics — The Essential Beginner’s Guide to Yoga for a Lifetime of Health and Fitness. Selecting a class that fits your goals, physical condition and fitness level is very important. Carrico offers these 10 tips for finding a safe, effective yoga class to include in your workout:

1. Determine Your Goals. Potential health and fitness benefits of yoga include strength, flexibility, balance and improved breathing and posture. However, yoga is also an internally focused exercise that may help you calm your mind and increase your concentration skills. You may want to explore yoga as a philosophy, meditative practice or spiritual discipline. Understanding your objectives and level of interest will help you find the right program.

2. Consider the Different Types of Yoga Available. The physical component of yoga — called hatha yoga — consists of poses and breathing techniques that prepare the body for stillness, creating physical strength and stamina, while allowing the mind to remain calm. There are numerous styles of hatha yoga. For example, Ashtanga (power) yoga is very vigorous, with moves and postures similar to acrobatics, this style is not recommended for beginners. Iyengar is a detailed, technically demanding style of yoga that challenges participants to perform postures with great precision. Viniyoga, Kripalu and Ananda yoga are less detailed in technique and more suited to novices looking for stretching and relaxation.

3. Consider How and Where You Want to Take Yoga. If your goals are primarily fitness-related, you may want to take yoga at a fitness facility. For more in-depth training from master teachers, look for an ashram, an academy or a studio that is dedicated entirely to yoga. If you prefer individualized attention, you may want to study with a yoga teacher or yoga-trained personal trainer.

4. Consider Your Physical Limitations. Always check with your doctor before beginning a new fitness program. Most educated, experienced yoga instructors are sensitive to their students’ physical limitations and knowledgeable of the contraindications that might be applicable. However, you also need to recognize that your physical condition should influence the type of yoga you choose to practice. For example, if you have sciatica, you should avoid forward bends and intense hamstring stretches. If you are pregnant or have high blood pressure, ear congestion or eye problems, you should avoid holding your breath or doing inverted poses, such as shoulder stands and headstands. Problems with your neck, shoulders, wrists, knees, back, feet or ankles may also require modified techniques. Fully inform your instructor of any physical problems you have.

5. Find Out About Your Instructor’s Experience and Credentials. Ask your instructor about his or her yoga training and teaching experience. Many different certifications are available. Your teacher’s education and experience should demonstrate a commitment to safety, professionalism and ongoing education.

6. Ask Lots of Questions in Advance. Before beginning a class, ask the instructor if it is appropriate for you and will help you meet your specific goals.

7. Listen to Your Body. During class, do not force or strain, and remember to breathe. Do not attempt poses that feel uncomfortable or painful.

8. Discuss Your Experience With Your Instructor. Inform your instructor if certain postures or exercises are problematic for you. He or she should be able to offer an explanation and suitable modifications.

9. Try a Variety of Classes. Don’t be reluctant to admit that a certain style of yoga or yoga instruction is not for you. Try as many classes and instructors as necessary.

10. Be Patient With Your Progress. Mastering yoga takes time. Don’t be discouraged if you do not learn as quickly as you would like. The more you practice, the more you will realize the many benefits of this discipline.

This information was provided by IDEA, the leading international membership association in the health and fitness industry. Copyright 2003. For more information, contact IDEA Health & Fitness, Inc., www.IDEAfit.com,

By Stacey Warde

Originally published in Massage & Bodywork magazine, December/January 2003.
Copyright 2003. Associated Bodywork and Massage Professionals. All rights reserved.

It’s hard to reconcile the two lives of Nanoshka Hedgeman. In one scene, we see a magnificent physique framed by the beauty of the forest — a man depicting the picture of health, hope and vitality. In the next frame, we see a man clothed in orange prison gear, a cigarette in his mouth, standing behind the confines of prison walls. The two are indeed one in the same. The difference is time and the practice of Bikram Yoga.

Starting Over
Nanoshka served his last prison term in September 2000 after an altercation in which he couldn’t extract himself even though he tried. The fracas attracted the police, who arrested him. At the time, Nanoshka was on parole after serving time for drug charges. The altercation put him back in the system for a few months.

Waiting for him on the outside was Jeff Renfro, then-owner of a plumbing firm and now co-owner of Funky Door Yoga. Something he saw in his one-time employee inspired Renfro to ask Nanoshka if he wanted to become a yoga teacher. “He knew I was a good person,” says Nanoshka. “He saw something in me that I hadn’t seen in myself.”

Nanoshka put in good time on the job, says Renfro. “When he worked, he worked really hard.” In addition, Nanoshka “was entertaining, witty and smart. Renfro could see there was something in Nanoshka to be nurtured. “It was obvious to me, and I was lucky to have the resources to help him out,” says Renfro. He generously offered to put up the $5,000 fee for Nanoshka to attend a nine-week teacher certification program in Los Angeles after he finished serving his time in prison. Nanoshka jumped at Renfro’s offer.

Nanoshka knew what it was like to start from the very bottom after getting out of prison. He’d done it before, working dead-end jobs that paid minimum wage. The desperate mentality of that starting-over scenario didn’t provide much insurance against falling into old ways and habits again, Nanoshka says. The possibility of teaching yoga, of earning a lot more than minimum wage, of focusing on a healthier lifestyle, felt a lot better than starting from scratch again.

Renfro had visited Nanoshka in prison to help him get started toward his new goal. He gave the inmate a copy of Bikram Choudhury’s yoga book, Bikram’s Beginning Yoga Class, which gives some insight into the 26 postures of the practice. While not the most ideal place to practice yoga, the prison environs gave Nanoshka time to familiarize himself with and practice the exercises every day on his own.

Even without the benefit of the vital heat so important to the practice, Nanoshka was still able to begin learning this particular yoga and found ways to add flexibility and balance to his already formidable strength. As Nanoshka began practicing the craft and delving into its philosophy, his attention turned inward, allowing him to find the much-needed balance missing from so much of his life.

Learning from the Yogi
By the time he paroled out of prison on Sept. 1, 2000, Nanoshka was ready to pursue the different path he had chosen. Immediately on his release, Nanoshka began attending two intense, 90-minute yoga classes a day. The idea, says Nanoshka, was to prepare for the nine-week teacher’s training that was scheduled only two weeks later in Los Angeles.

When the time came for the teacher training, Nanoshka was ready. The course included two grueling yoga workouts each day, plus 4-6 hours of seminars and posture clinics, and learning and memorizing the precise, 90-minute dialog that is a key signature of the Bikram style of yoga.

At this training he met his guru, Bikram Choudhury, the flashy yogi described by his detractors as the “bad boy” of yoga. But Nanoshka saw beyond all that to see a teacher who would open a new pathway to a more liberating lifestyle than Nanoshka had known as a drug user and petty thief.

He speaks of Choudhury endearingly as “my guru,” as someone who, like Renfro, took note of his potentials and helped him to tap into them. “His job is to make people beautiful. He takes people’s problems and helps them find solutions. That’s what he’s done to me and to anyone who honors him.”

From Choudhury, Nanoshka gained basic insights into staying clean and, more importantly, into growing up as an individual - breathe through the nose, keep the breath calm, meditate with the eyes open, stay present, learn how not to bend under pressure and how to stay solid in the moment.

Additionally, he got over a fear of exposing more of himself to the world, physically and emotionally. A real-world piece of this exposure was Choudhury’s advice to wear as little as possible while practicing the yoga so you can see yourself as you really are in the mirror.

“The less you wear, the better the yoga.” That was what Bikram used to say a lot, Nanoshka remembers. But the former inmate didn’t understand this for a long time - not until he took to wearing tight-fitting Speedos for the first time, placing his whole body before the mirror and looking squarely at himself.

“When you do the yoga, you take the clothes off, you take the masks off, and you finally get to have clarity on who you are, where you are, and where you need to be,” says Nanoshka. You can’t lie to yourself when you’re standing there fully exposed in the heat, forced to confront yourself in the mirror. “If you’re too fat, you learn to get skinny. If you’re too skinny, you learn to put on some weight. If you’re too nice, you learn to be a little bit of an asshole. If you’re too much asshole, you learn to be nice. You have to look yourself in the eye and see what’s really there.”

The point is, Nanoshka says, by doing the yoga, you “can’t live in denial. All the bad things that everybody else already knows about you but you don’t, you’re going to get to know.”

Accepting Change
Because of the yoga, life’s obstacles are not as much of an issue any more for Nanoshka, and are not as likely to throw him into a tailspin as they once did. “I’m a giant over whatever afflicts me,” he says. “My whole life is basically based around doing yoga, teaching yoga, learning yoga,” a practice that keeps him honest. “My life is not perfect.” He admits he can revert a bit to the gruffness that defined him before, but considers himself a good man.

The rigors of Bikram Yoga don’t allow for slips in diet and lifestyle. Ideally, the yoga is performed under the direction of a certified instructor who leads the class through the therapeutic poses with a precise dialog. The heat is a key factor in the practice. The combination of heat, dialog and posture demands great concentration.

One mess-up in self care, says Nanoshka, and it shows. You die in the heat if you’re not taking good care of your body. Drugs and yoga don’t mix. The yoga keeps him focused on building up his life without the former drug crutch that used to get him into so much trouble.

The practice, he adds, has a definite spiritual quality to it because it is so much like life. “You do the best you can, as much as you can, with 100 percent effort.”

With balance in the body comes a more balanced lifestyle. “I used to be up all night long. With yoga, you learn there’s a time to be tired, a time to go to bed. You’re supposed to be tired at the end of the day.” The rigors of the yoga, combined with his new-found goals, forced Nanoshka to finally stop smoking cigarettes. “I got clarity on who I am — that I’m still learning to be a man and that I’m blessed with all these things in my life that I didn’t have before.”

The drugs, cigarettes and alcohol were things, he adds, that “you think you’ll never give up.” They become a part of your life. You learn to rely upon them for the brief escape they offer. But, he explains, “these come from addictions, from having low self-esteem about yourself.” Yoga changed all that for Nanoshka, and he’s determined to remain sober. “This time it’s different. It really is. I don’t walk around with so much anxiety, anger and fear. I don’t ask myself so many questions, doubting myself and bringing myself down.”

Still Learning
According to Nanoshka, the key to it all is the spine. As the spine regains its flexibility, health returns to the body and mind. The healing effect of the yoga has near-miraculous impacts. It literally gives people backbone. “Basically, this is where I’m at: I’ll never arrive, but I’ll always still be learning. There’s always more to learn.”

And this in itself requires a new vigilance, a new level of responsibility. “The more you learn, the more work you have to do. You know how it is. You learn something new and you have to learn how to manage that new power, that new thing. But it doesn’t all have to be done today.”

It’ll take time. Through his yoga practice, Nanoshka is developing the patience he needs to learn and grow. “Sometimes, when you talk about the past and how it is now, it makes you feel good. I’ve come a long way, but I’m still hiking up the hill. Yoga never gets easier. The better you get at the practice, the more you have to learn.”

Bikram Yoga has radically transformed the quality and outlook of Nanoshka’s life. The yoga he teaches has helped him find the balance that was missing when he was an inmate.

After more than one year of daily personal practice and a steady teaching schedule, Nanoshka now carries 230 pounds of beautifully sculpted mass on a frame that stands less than 6 feet tall. Unlike most men his size, however, he can bend and twist his body with the flexibility of a ballerina.

Additionally, for the first time in his life, he’s looking to the future with real hope. The confines that drugs placed on him are now a part of his past, as are the prison cells that physically confined him. Today’s goals include building a lasting relationship with a woman, buying a home and, of course, one day opening his own yoga studio.

Stacey Warde is a freelance writer who lives in Morro Bay and practices Bikram Yoga to stay out of trouble.

Soaking in hot mineral pools once a week significantly improved the symptoms of osteoarthritis and reduced the amount of medication taken by people with the condition, according to a recent study.

“The effect of balneotherapy on osteoarthritis. Is an intermittent regimen effective?” was conducted by staff of the Asaf-Harofe Medican Center, in Zerifin, Israel, and the Tel Aviv University Sackler Faculty of Medicine, in Tel Aviv, Israel.

Seventy-two people with knee osteoarthritis for more than three months participated in the study. They were randomly assigned to either the no-treatment control group or the balneotherapy group.

Subjects in the balneotherapy group soaked in the natural thermal springs at Chamei Yoav, a spa in central Israel, once a week for six weeks. They bathed in the pools for 15 minutes, followed by one hour of rest, and 15 more minutes of soaking. The water at Chamei Yoav is about 98 degrees Fahrenheit and contains sodium, chloride, bicarbonate, calcium, bromide, magnesium, potassium and sulphate.

All participants were evaluated by the same doctor seven days before the start of the spa therapy, four weeks into the therapy, at the end of the six-week spa-therapy period, and four weeks after the spa therapy had stopped.

Pain was assessed on a visual analogue scale, and subjects and their physician rated changes in the severity of the disease. The number of non-steroidal anti-inflammatory drugs (NSAID) and/or analgesics taken was recorded at each evaluation as well.
Results of the study showed that, after six weeks of spa therapy, there was a significant improvement in symptoms of osteoarthritis in the balneotherapy group, and the improvement was sustained until the end of the study, four weeks after the spa therapy had ended.

After four weeks of spa therapy, there was also a significant improvement in participant and physician evaluation of disease severity. The improvement peaked after the full six weeks of spa therapy, and the peak was maintained until the end of the study four weeks later.

The number of NSAID and/or analgesic tablets taken by subjects in the balneotherapy group was also significantly reduced. There were no such changes in the no-treatment control group.

“We showed that balneotherapy … on a once weekly basis, might significantly improve symptoms of [osteoarthritis],” state the study’s authors. “Another important observation was the ability of our patients to reduce their NSAID and analgesic consumption during this period.”

- Source: Asaf-Harofe Medical Center, in Zerifin, Israel, and Tel Aviv University Sackler Faculty of Medicine, in Tel Aviv, Israel. Authors: Moshe Tishler, Oskar Rosenburg, Ofer Levy, Iris Elias and Mirit Amit Vazina. Originally published in the European Journal of Internal Medicine, 2004, Vol. 15, pp. 93-96.

You can’t tune into the news today without hearing about the rising cost of living, be it gas for your car, heat for your home, or food for your family. Many baby boomers are giving up or at least stretching out food luxury items such as those coveted fancy coffees, because their pocketbooks are thinning, along with their hairlines.
In this report, I will give you some ideas for selecting delicious, nutritious items that won’t empty out In 2007, the Consumer Price Index (CPI) for all food rose by 4.0 percent, the highest annual increase since 1990. The CPI for food is forecast to increase another 4.5 to 5.5 percent in 2008 as retailers continue to pass down higher commodity and energy costs to consumers in the form of higher retail prices.
Most of you are aware of how the skyrocketing cost of oil is driving food prices rapidly skyward, but you might not be aware of the huge role biofuels have played in this increase. According to a confidential World Bank report, biofuels alone have forced global food prices up by 75 percent. According to an Iowa State University study published in May 2008, food prices have climbed an average of $47 per person since last July due to the ethanol surge alone.
Of course, you don’t need me to tell you that your food bill has gone through the roof. Is there anything you can do to stretch your food dollar, without having to sacrifice nutrition?
Fortunately, you can still find many affordable, nutritious foods at your farmers market or local nutrition store, or even at the corner grocery. With a little creative use of your dollar, you can enjoy the best foods while getting the most “bang for your buck”.
Below are ten excellent, nutrient-packed food choices that you can still find for around $1 per serving.

1. Two Cage Free Organic Eggs: $0.84
Eggs can be one of the most healthful foods in the world. However, not all eggs are equal. There is mounting evidence of a monumental nutritional difference between true free-ranging chicken eggs and commercially farmed eggs. This is a result of the diets eaten by the two groups of chickens.
Commercially farmed hens subsist mostly on corn, soy and cottonseed whereas hens that forage in a pasture for seeds, green plants, insects and worms receive a smorgasbord of other nutrients. Remember: garbage in, garbage out. It applies equally to hens, cattle, and people.
Don’t be fooled by the egg industry’s double-speak definitions of what free-range really means. The UDSA defines “free-range” as chickens that have “access to the outside”. This does not specify whether the “outside” is a field for foraging or a cement courtyard and does their diets.

It is always best to obtain your eggs from a local farmer whose methods are known. To find free-range pasture farmers, ask your local health food store or refer to http://www.eatwild.com www.eatwild.com or http://www.localharvest.com www.localharvest.com. Many people are finding it rewarding to raise their own eggs. You can read about this at http://www.motherearthnews.com/Nature-Community/1984-07-01/Raising-Free-Range-Chickens.

Mother Earth news

If you must get your eggs from the grocery store, your best bet is to look for free-range organic.
Avoid all omega-3 eggs since they are actually less healthful for you. Typically, these hens are fed poor quality omega-3 fat sources that are already oxidized.

It is best to eat your eggs raw. Yes, you read that correctly. Raw.

Eggs are often one of the most allergenic foods, but this is because of the changes that take place in the cooking process. Eating eggs raw also helps preserve many of the highly perishable nutrients such as lutein and zeaxanthin, which are powerful agents in preventing macular degeneration. Raw eggs are a likely cause of salmonella poisoning. For more about this, read http://articles.mercola.com/sites/articles/archive/2002/11/13/eggs-part-two.my 2002 article 2. Raw Organic Milk, 8 oz: $0.62
Despite the bad press that raw milk has received, it is one of the best foods out there for nutrient value. The downside is that it remains a bit difficult to come by, depending on where you live. Not only does raw milk taste better than pasteurized milk, it contains more nutrients that are beneficial because they haven’t been destroyed by heat.

Why has the FDA selected raw milk as its whipping boy? The reason is likely far more political than nutritional. Just like the drug industry, the dairy industry has strong lobbying powers. And when I say “dairy industry”, I’m not referring to the small farmer who provides your raw milk.

If raw milk really caught on, big commercial dairy farmers would have to clean up their acts raise healthier cows, provide pastures, etc. This would cost them a lot of money. So they use their substantial weight to shine raw milk in a negative light, making it appear as unappealing or dangerous as possible. Raw milk is neither unappealing nor dangerous and is far better for you than pasteurized milk. Its popularity is growing all the time.To find a site near you, go to the http://www.realmilk.com/where.html Real Milk website. Not only does it give you links to raw milk farmers but also provides excellent information on the nutritional benefits of raw milk.
Raw Nuts and Seeds:
Sunflower seeds, raw, 1 oz. = $0.82
Mixed raw nuts, 1/2 oz. = $1.00
Nuts are a good substitute protein for meat, for those of you preferring a vegetarian diet, as long as they aren’t eaten in excess. The reason for moderation is that, except for walnuts, almost all nuts are top heavy in omega 6 fats and can upset the omega 6/omega 3 ratio. The average American has an omega 6:3 ratio of 15:1. It should be 1:1. Therefore, any amount of omega-6 fat is not a good thing for most Americans.
You need to be cautious with the quantity of nuts you eat, especially if you have high levels of insulin. Nuts are not your best choice if you suffer from high blood pressure, excess weight, high cholesterol, or diabetes.
My favorite nuts are pecans, walnuts, almonds and hazelnuts. I normally avoid peanuts because they are one of the most pesticide-laden foods you can eat. Most peanuts are also contaminated with aflatoxin, a carcinogenic mold.
Seeds are similar to nuts in that they are relatively high in omega-6 fats. They have fewer carbohydrates than nuts, so they are a little less problematic. Two exceptions are flax seeds and chia seeds, which are higher in the desirable omega-3 fats.
The best way to obtain flax is not from the oil but to grind fresh flax seeds. A coffee grinder will do this very nicely. This way, you will also get the benefits from the lignin fiber in the seeds and obtain the freshest (i.e., least oxidized and damaged) fats.

To summarize then, raw nuts and seeds can be an economical, healthful addition to your diet if eaten in moderation, particularly walnuts, flax and chia seeds.
4. Berries: 1 cup fresh organic blueberries = $0.95
Berries are among the best fruits on the planet. Not only do they taste great, they are densely packed with a variety of potent phytochemicals that can do wonders to normalize and improve your health. They are high in fiber and low in sugar, so they won’t cause drastic insulin swings if eaten in moderation.
The best way to eat berries is in their raw, natural state, since heating and freezing can damage some of the antioxidants. The different varieties of berries contain different types and levels of antioxidants, so berries have a range of health benefits.
Blueberries are one of the most powerful antioxidant-rich foods on the planet. Researchers at the USDA Human Nutrition Center (HNRCA) have ranked blueberries #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. One of the beneficial phytochemicals is anthocyanin, which is what gives blueberries their deep blue color. They also contain vitamins A and C, zinc, potassium, iron, calcium and magnesium.

Blueberries offer many health benefits, including protection against urinary tract infections, cancer, age-related health conditions and brain damage from strokes. The European blueberry, or bilberry, is known to prevent and even reverse macular degeneration.

Cranberries are also loaded with antioxidants and are famous for treating and preventing urinary tract infections. In addition, they offer protection against cancer, stroke and heart disease. Cranberries are rich in polyphenols, which might inhibit the growth of human breast cancer cells and reduce the risk of gum disease and stomach ulcers.

The best way to eat cranberries is to eat them raw and whole. Commercially prepared cranberry juice is loaded with sugar, which undoes any health benefits of the fruit. Whole, fresh cranberries are especially good when added to vegetable juice.

Strawberries came in second to blueberries in the USDA’s analysis of antioxidant capacity of 40 common fruits and vegetables. They are rich in fiber, manganese, folic acid, potassium, and contain more vitamin C than any other berry. Among strawberries’ antioxidants are anthocyanins and ellagic acid, a phytochemical that has been shown to fight carcinogens.
Raspberries are another one of nature’s little health-packages. They are rich in anthocyanins and cancer-fighting phytochemicals such as ellagic, coumaric and ferulic acid. They contain calcium, vitamins A, C, E, fiber and folic acid. Raspberries are thought to offer protection against esophageal and other cancers.
As with all fruits, berries should be eaten in moderation and should be washed well before eating. Keep in mind that too many at one time can spike your insulin level.
5. Watermelon: One-pound slice = $0.59
On a hot, summer day, who can resist a big, juicy slice of watermelon at the family picnic? As it turns out, this universally loved melon has health benefits as well, and it won’t break the bank.

Like berries, watermelon is loaded with phytochemicals, including lycopene, beta-carotene, and citrulline. When citrulline is consumed, it is converted to arginine. Arginine is an amino acid that has beneficial effects on the heart and circulatory system, as well as the immune system. Arginine boosts nitric oxide, which relaxes blood vessels, leading to another beneficial side benefit of watermelon … a Viagra-like effect without the hazards of a toxic drug!
Watermelon — an aphrodisiac? Who knew?
Arginine also helps the urea cycle by removing ammonia and other toxic compounds from your body
6. Coconut Milk: 7 ounces = $0.98
Coconut is quite nutritious (unless your primary source is macaroons). The oil in coconut is one of the best oils for your body because of its medium chain fatty acids, or triglycerides (MCT’s). MCT’s have many health benefits, including raising your body’s metabolism and fighting off pathogens such as viruses, bacteria and fungi.

Coconut milk is quite versatile — ask anyone who has been doing vegetarian cooking for a while. It can be used as a milk substitute and is delicious in sauces and dressings, as well as baked goods. Coconut milk has been a staple in the Thai diet for centuries.
Coconut is nature’s richest source of MCT outside of human breast milk. Coconut oil is very stable and does not oxidize and break down quickly like other oils, and it has a shelf life of more than two years. It is absolutely the best oil for cooking.

Your body needs fat but it needs the right kinds of fat to function optimally. Coconut fat is one of those fats. People have actually lost weight by incorporating coconut into their diets. This is because the MCTs promote thermogenesis, increasing your body’s metabolism, producing energy. Coconut has also been found to be helpful to thyroid function, as well as digestion.
Fresh coconut is delicious although a little difficult to find sometimes, but there are now some good canned coconut varieties available. More and more research is emerging all the time about the health benefits of coconut.
7. Spinach: 5 oz. fresh organic spinach = $0.95
Popeye was correct. Spinach is extremely good for you! Regardless of your nutritional type, http://www.mercola.com/nutritionplan/recommended_vegetables.htm eating more vegetables is recommended for everyone. Spinach is high in antioxidants and has a very high ORAC score. ORAC is Oxygen Radical Absorbance Capacity, which is a measurement of a food’s ability to destroy the free radicals that cause your body damage.

The higher the ORAC score, the better a food is for you. Your own body’s ORAC can also be measured as an indication of how many antioxidants you have working for you.

Spinach’s ORAC score is surpassed only by prunes, raisins, blueberries, blackberries, strawberries and kale. Of course, you should not overdo fruits due to the high carbohydrate content, but there is no such risk of eating too many leafy greens. Some research has shown that it might be the “brain food” needed to help avoid memory loss and Alzheimer’s disease.

In one study, women given 10 ounces of fresh, raw spinach saw their ORAC score go up more than when they took 1,250 mg of vitamin C daily. In a study involving rats, a daily serving of spinach prevented the memory loss and slowdown in learning capacity usually seen as the animals age. Rats given spinach or vitamin E from the age of six months were less likely to forget where things were as they got older than rats given nothing extra, or rats that got strawberries.
Spinach is also rich in folic acid, which can help lower blood pressure. In addition, it is rich in lutein and zeaxanthin, which can lower the risk for age-related macular degeneration.
8. Garlic: 2 cloves = $0.05
Whether you are dodging vampires, hypertension or cancer, garlic should be on your menu daily. Garlic boosts your body’s natural abilities to protect you from hypertension and osteoporosis, and research is mounting that it decreases your risk for various forms of cancer. It is a potent antimicrobial as well, working as a natural antibiotic, antifungal, antiviral, antiparasitic agent.

Garlic’s main active ingredient is allicin, but this agent vanishes about an hour after you cut into it. This is why you must eat garlic fresh! You can’t swallow cloves whole they must be crushed first. Taking a garlic pill is a waste of time.
You can add 1-2 cloves to your vegetable juice to cut down on the pungent taste. The chlorophyll in the juice also tends to cut down on the potentially offensive garlic odor.
9. Wild Rice: One serving = $0.99
Contrary to its name, wild rice is not a rice at all but a grass. Wild rice is really the annual aquatic seed Zizania aquatica, mostly found in the upper freshwater lakes of Canada, Michigan, Wisconsin, and Minnesota.

Wild rice towers over other grains when it comes to nutritional content. It is higher in protein, fiber, minerals, B vitamins, folic acid, and complex carbohydrates. It is particularly rich in niacin, zinc, phosphorus, magnesium and potassium. If you are going to choose a grain, you just can’t do better than this.

This versatile grain can be used to make a pilaf, a breakfast “cereal,” stuffed into a bell pepper or a tomato, or tossed with fruit and nuts and made into a salad.
10. Krill Oil: Two capsules = $0.84
There was a time when I would have placed on this list as one of the top ten foods, but unfortunately, today, the dangers of eating fish outweigh the benefits due to the toxic mercury levels they now contain, with very few exceptions. Fortunately, I have discovered a cost effective way for you to receive all of the benefits of fish without the danger of heavy metal contamination.

There is a pure marine oil from Neptune krill that is loaded with powerful antioxidants and essential omega-3 oils, with NO heavy metal contamination. Krill are small shrimp or prawn-like creatures that feed the world’s most mammoth animals—the great whales. Toothless great whales gulp down huge quantities of krill to provide the energy they need to fuel their massive bulk. A blue whale eats up to 8,000 pounds of krill each day
There are many ways krill oil can help you. These are just a few

A healthy heart

Healthy joints

Fighting aging

Supporting your brain and nervous system

Stabilizing your cholesterol levels

Optimizing your mood

Keeping your skin healthy

This unusual oil boasts a very comprehensive set of necessary antioxidants not seen in fish or cod liver oil, and it is stable and well absorbed with a good deal of research to back it up. Generally, I am not a huge fan of supplements, but this is one important exception.

I hope that you have found these suggestions helpful in making the most of your food dollar in these economically challenging times. I am sure you will come up with many other excellent ideas as you become familiar with your local farmers market and nutrition stores. It might take a little more effort, but I am confident you will discover ways to eat within your budget, without having to sacrifice your health.