Beets

Beets are rich in betaine, which stimulates liver cell function and helps keep the bile ducts healthy and flowing; this enables the body to eliminate toxins properly. Beets also protect against heart disease because another benefit of betaine is its ability to reduce homocysteine levels. Homocysteine is the toxic amino acid that increases risk of cardiovascular disease.

Betaine, also known as trimethylglycine (TMG), is a minor "mood enhancer". Through a series of events, it increases serotonin levels and can be used to help relieve many cases of depression.

Beets also help protect against cancer, particularly colon cancer, and there is something called "Beet Therapy" which doctors have used to get rid of tumors and to help with blood diseases and leukemia.

Among the other healthy uses of beets are:

*Helping cleanse the colon
*Strengthening the gall bladder
*Increasing stamina
*Treating and curing boils, abscesses and even acne.

Antioxidant superstars, red beets contain betalains, compounds that fight inflammation and support your detox by neutralizing toxins and making them water soluble and easily flushed from the body. In one study, beet fiber increased the production of detoxifying enzymes in the liver.

Top anti-aging foods

Cancer fighting spices

Medicinal properties of ginger root

The active ingredients in ginger root include volatile oils and pungent phenol compounds known as gingerols, sesquiterpenoids, and shogaols. Ginger oil represents 3 percent of the ginger plant, and it is the oil that causes the spicy fragrance. Recent studies show that ginger has strong antioxidant properties.

• Aids in Digestion – Ginger is perhaps the best herb for digestion. It helps break down proteins to rid the stomach and intestines of gas. It also aids in the digestion of fatty foods.
• Alleviates High Blood Pressure – Ginger’s warming quality improves and stimulates circulation and relaxes the muscles surrounding blood vessels, facilitating the flow of blood throughout the body.
• Treats Nausea and Morning Sickness – Ginger has been widely shown to prevent as well as treat motion sickness, relax the stomach and relieve the feeling of nausea.
• Lowers LDL Cholesterol – Studies demonstrate that ginger can lower cholesterol levels by reducing cholesterol absorption in the blood and liver. Its extract can help reduce the levels of LDL (bad) cholesterol in the body, reducing the risk of developing heart disease.
• Reduces inflammation by inhibiting prostaglandin biosynthesis. These effects make ginger comparable to those of non-steroidal anti-inflammatory medications although ginger does not cause the side effects characteristic of non-steroidal anti-inflammatory medications.
• Suppresses the immune system's production of proinflammatory cytokines and chemokines, reducing disease severity in patients with rheumatoid arthritis.

Using Ginger

Whenever possible, choose fresh ginger over the dried form of the spice since it is not only superior in flavor but contains higher levels of gingerol as well as ginger’s active protease (its anti-inflammatory compound). Fresh ginger root is sold in the produce section of markets. When purchasing fresh ginger root, look for a root with a firm, smooth skin, free of mold and as few twists and joints as possible. If it is wrinkled, it is drying out and will be woody inside.

Shifting Hospital Buying Criteria Is Transforming Medical Device Sales Strategies

Worked as an executive coach and strategy consultant in the healthcare market provide a unique perspective. Over the past few years I have found myself involved in a project with a global, multi-billion dollar medical device, a leading teaching hospital, a leader in information technology, investor-based start-up, and the regional hospital system. It has delivered an interesting perspective to see the shadow health reform has been put on the whole landscape. While many of these changes is yet to come, driving this change is rippling through the sector.

Have the opportunity to see things unfold from both sides of the medical device / hospital, producer / consumer relationship does not go unappreciated. It is a privilege to ignore that reveals not only the drivers behind the rapidly changing market, but the initiative of both sides of symbiotic relationships are scrambling to implement.

Two major changes that occurred, one that would lead to another. First, hospitals are moving towards evidence-based care. I know this may sound a bit odd and confusing to the layman (ie patients) who looked at as a practice of medicine and science. Does not always evidence-based science? Well yes, of course, in a laboratory or clinical trials. But delivered through the practice of clinical medicine. While we all believe that the surgeon and physician guided and immersed in medical science, we must also appreciate that once they are in the practice of medicine continues to evolve scientifically and technologically.

Medical science does not stop. Nearly $ 30 billion in annual tax research dollars invested by the National Institutes of Health to push the envelope forward at an ever accelerating. And this figure does not include private research and development dollars biopharmaceutical and medical device companies. In fact, recently projected that the scientific knowledge of mankind is doubling every five years. How many peer-reviewed, clinical studies that we can expect even the best surgeons and medical practitioners to read every year?

Surgeons and physicians do the best they can to keep pace with the state of the science, but traditionally, they practice medicine within a relatively small community of peers, institutions, and colleagues. The practice of clinical medicine, unlike many other technologically-driven industries, has been fragmented. All of the critical-to-quality variables that have been captured, analyzed, and applied in aeronautics, electronics, software, automotive engineering, pharmaceutical manufacturing, even the frying of the perfect fast-food french fry have been unattainable in clinical medicine. Until now.

The federal requirements for automating patient records is unleashing a new age in medicine. And patient records are just the beginning. The application of informatics, the ability to capture large, statistically significant pools of clinical data regarding demographics, genetics, presenting conditions, treatments, surgical procedures, peri-operative care, and patient outcomes is driving a seismic shift in how medicine will be practiced in the future. It is probably the last frontier, the last industry to benefit from transposing raw data into cogent information that will dramatically effect quality, costs, and the standardization of processes to optimize both of these factors simultaneously.

The net effect of this is a fundamental shift in the buying influences and decision makers for purchasing medical devices within the hospital. Once the sole domain of surgeon preference, these decisions are now migrating to value-add committees; teams of clinical and administrative professionals that are looking to optimize the coming wave of efficiencies and positive patient outcomes that are the promise of evidence-based care. Which brings us to the inevitable and immediate challenge of medical device manufacturers. The entire criteria for who, where, and what will be purchased is spiraling away from their traditional sales and marketing model.

The sales engines of multi-billion dollar medical device companies are not haphazard organizations that organically sprouted up in the marketplace. These are organizations that have been meticulously optimized by a continuous succession of exceptionally bright professionals over a hundred years of market presence, and, in many cases, decades of distinguished market leadership. These are organizations of pride and pedigree. Organizations that fine-tuned the wining and dining of key decision makers, of hiring and the training just the right type of sales professionals capable of persuading key surgeons, clinical opinion leaders, and early adopters of sway within the clinical community. Vastly expensive enterprises of dozens, if not hundreds, of highly paid sales mercenaries that invested years, if not decades, in cultivating key relationships and a professional presence within their territories.

The tidal shift that is occurring in the marketplace is rapidly displacing the traditional value proposition and delivery vehicles of these finely tuned machines. These are not frigates that can turn on a dime. They are the equivalent of aircraft carriers being tasked to come about in the middle of the Suez Canal without losing steam or momentum. Many medical device companies recognize they need to adapt to dramatically different circumstances of which they collectively have no historical experience in navigating. Keep in mind, cataclysmic change rarely serves the incumbent. Well established and longstanding careers emerged and evolved under very different drivers, influences, and environments, solidly anchored to the past. Transformational change does not come easily.

All of this culminates in the need for medical device companies to find new, unprecedented approaches for developing, marketing, and selling their technology. Their is no turnkey, off-the-shelf solution for adaptive change. Adaptive change requires a shift in perspective to occur, for fresh thinking to emerge, and for new, efficacious processes to coalesce. The imperative that will enable adaptive success requires organizations to align and leverage their leadership, strategy, and culture; fully engaging the human talent and intellectual property they enjoy. Adapting to the transformational and rapidly shifting healthcare environment will require the courage to step away from timeworn sales and development models and discover entirely new paths to market.

With what we are witnessing, I cannot help but think of Darwin and his theory of evolution. Many people misunderstand his theory of survival of the fittest. It isn't the strongest, the largest, or the most intelligent that survive. It is those that are the most adaptable to change. And as it is with species, it will be with today's medical device companies...those that are most adaptable to change will be those that thrive in the future.

Terry Murray is a professional coach and business executive with twenty-five years of progressive experience in strategic development, executive leadership, and the deployment of highly profitable business teams. His executive leadership with Fortune 1000 and start-up companies has directly contributed more than $1 billion in market capitalization growth throughout his career.

Terry is the founder and managing partner of Performance Transformation, LLC a Professional Coaching and Strategic Development firm focused on igniting breakthrough performance through the authentic engagement and development of human talent. The company's evidence-based programs and philosophical approach employs their proprietary Accretive Coaching Process™. The organization's engagements align the clients' human capital with their strategic imperatives driving tangible results, delivering a sustainable competitive advantage and an exceptional Return on Investment.

Terry is a graduate of The Whittemore School of Business, University of New Hampshire and a veteran of U.S. Naval Intelligence. He has just completed his first book, "The Law of Traction ~ Engaging the Mind, Heart, & Spirit for Transformational Performance".

Magnesium rich foods

The following a list of the magnesium content in common food sources of magnesium is sorted by milligrams magnesium per gram of food content.

	Serving Size, Common Units	Serving Size, Grams	Milligrams Magnesium	Milligrams Magnesium per Gram	% Daily Value (DV)
Cocoa, unsweetened	2 tbsp.	10	52	5.24	14%
Bran Breakfast Cereal, ready to eat	1 oz.	28	78	2.78	19%
Almonds	1 oz.	28	75	2.68	19%
Cashews, dry roasted	1 oz.	28	73	2.61	18%
Pumpkin Seeds, roasted	1 oz.	28	73	2.61	18%
Molasses	1 tbsp.	20	48	2.42	12%
Peanuts, dry roasted	1 oz.	28	49	1.75	12%
Peanut Butter	2 tbsp.	32	49	1.53	12%
Whole Wheat Bread, homemade	1 slice	28	37	1.32	9%
Halibut	3 oz.	85	91	1.07	23%
Navy Bean Sprouts, raw	1 oz.	28	28	1.01	7%
Mackeral	3 oz.	85	83	0.97	21%
Spinach, boiled	1/2 cup	90	79	0.87	20%
Whole Wheat Bread, store bought	1 slice	28	23	0.82	6%
Coffee, espresso	2 oz.	60	48	0.80	12%
Spinach, raw	1 cup	30	24	0.79	6%
Quinoa, cooked	1/2 cup	92.5	59	0.64	15%
Milk Chocolate	1 oz.	28	18	0.63	4%
Soybeans, boiled	1/2 cup	90	54	0.60	14%
Black-Eyed Peas (Cowpeas), boiled	1/2 cup	87.5	46	0.52	12%
Buckwheat Groats (Kasha), cooked	1/2 cup	84	43	0.51	11%
Parsley, raw	1 oz.	28	14	0.50	3%
Lima Beans, boiled	1/2 cup	94	40	0.43	10%
Acorn squash, baked	1/2 cup	102.5	44	0.43	11%
Swiss Chard	1/2 cup	175	75	0.43	19%
Artichokes	1 whole medium	120	50	0.42	13%
Egg, fried	1 whole large	46	18	0.39	3%
Tofu	1/2 cup	126	47	0.37	12%
Bacon, pan-fried	3 oz.	85	31	0.36	8%
Pork Tenderloin, broiled	3 oz.	85	31	0.36	8%
Okra, boiled	1 cup	160	58	0.36	14%
Bulgur Wheat, cooked	1/2 cup	91	29	0.32	8%
Salmon	3 oz.	85	26	0.31	7%
Whole Wheat Spaghetti	1/2 cup	70	21	0.30	6%
Parsnips, boiled	1/2 cup	78	23	0.29	6%
Chicken Breast, roasted	3 oz.	85	24	0.29	6%
Ground Beef, pan browned	3 oz.	85	24	0.28	6%
Oatmeal	1/2 cup	117	32	0.27	8%
Broccoli, boiled	1/2 cup	78	16	0.21	4%
Pasta Sauce	1/2 cup	128	27	0.21	7%
Potatoes, boiled without skin	1 cup	156	31	0.20	8%
Lettuce	2 leaves	34	4	0.12	1%

Milk, 2%	1 cup	244	27	0.11	7%
Apple	1 medium	182	9	0.05	3%
Coffee, from grounds	6 oz.	178	5	0.03	1%

[Source: http://www.ars.usda.gov/, www.nutritiondata.com]

Selected food sources of magnesium 

Food	Milligrams (mg)	%DV*
Wheat Bran, crude, ¼ cup	89	22
Almonds, dry roasted, 1 ounce	80	20
Spinach, frozen, cooked, ½ cup	78	20
Raisin bran cereal, 1 cup	77	19
Cashews, dry roasted, 1 ounce	74	19
Soybeans, mature, cooked, ½ cup	74	19
Wheat germ, crude, ¼ cup	69	17
Nuts, mixed, dry roasted, 1 ounce	64	16
Bran flakes cereal, ¾ cup	64	16
Shredded wheat cereal, 2 rectangular biscuits	61	15
Oatmeal, instant, fortified, prepared w/ water, 1 cup	61	15
Peanuts, dry roasted, 1 ounce	50	13
Peanut butter, smooth, 2 Tablespoons	49	12
Potato, baked with skin, 1 medium	48	12
Blackeye peas, cooked, ½ cup	46	12
Pinto beans, cooked, ½ cup	43	11
Rice, brown, long-grained, cooked, ½ cup	42	11
Lentils, mature seeds, cooked, ½ cup	36	9
Vegetarian baked beans, ½ cup	35	9
Kidney beans, canned, ½ cup	35	9
Chocolate milk, lowfat, 1 cup	33	8
Banana, raw, 1 medium	32	8
Yogurt, fruit, low fat, 8 fluid ounces	32	8
Milk chocolate candy bar, 1.5 ounce bar	28	7
Milk, lowfat or nonfat, 1 cup	27	7
Raisins, seedless, ½ cup packed	26	7
Halibut, cooked, 3 ounces	24	6
Bread, whole-wheat, commercially prepared, 1 slice	23	6
Avocado, cubes, ½ cup	22	6
Chocolate pudding, ready-to-eat, 4 ounces	19	5

*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for magnesium is 400 milligrams (mg). Most food labels do not list a food's magnesium content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less per serving is a low source while a food that provides 10–19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site.

Knee pain

Knee pain is a fairly common complaint, especially among active people and the elderly. For much of our lives our body movements do not cause problems, but everyday wear and tear, injury, or illness can cause knee symptoms to develop. While most knee problems arise from sport or work related activity, some complaints are due merely to overuse as a result of being overweight, in poor physical condition or just getting old.

As far as joints go, the knee is the body’s largest, followed closely by the hip. It is a complex joint consisting of two cartilaginous disks (meniscus) at the end of the femur and the lower leg bones, the tibia and fibula. The joint is held together by ligaments and articulated by muscles connected by tendons. The surface of the bones inside the knee joint is covered by articular cartilage, which absorbs shock and provides a smooth, gliding surface for joint movement.

Certain jobs that are physically labor-intensive, sports and recreation activities, not to mention being overweight, aging, or having an inflammatory condition, can increase your chances of having problems with your knees. However, knee pain is almost certainly some function on inflammation – either by way of an injury, or a joint condition, or poor diet.

These are foods that can trigger body inflammation that, in turn, further inflames your knee cartilage damage. If you have knee pain from inflammation try to avoid these seven foods:

1. Trans Fats
2. Sugar
3. All wheat – including pasta, gluten and flour
4. All Artificial Sweeteners
5. Vegetable oils (except extra virgin olive,and nut and seed oils)
6. Beef and Dairy
7. Nightshades (Potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, cucumbers, pimentos, paprika, cayenne, and Tabasco sauce)

Usually the joint inflammation goes away after the cause goes away or is treated. Sometimes it doesn’t. When this happens, the discomfort and pain will continue. It can turn into a long-term condition that can cause inflammation of the joint and its surrounding tissues.

The Anti-inflammatory medications used to treat knee joint pain include aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naprosen. Although these NSAIDs work well, long-term use can cause stomach problems, such as ulcers and bleeding, and possible heart problems.

Because these anti-inflammatory drugs are wrought with so many potentially dangerous side effects, much research has been employed to discover safer, more natural, alternatives. One such natural alternative that has been studied is polyunsaturated fatty acids (PUFAs). These PUFAs, which include omega-3s EPA and DHA, have been shown in numerous, published, studies to be extremely powerful antioxidant compounds that are particularly effective in relieving inflammatory pain associated with various conditions and are commonly recommended as an all-natural alternative or adjunct to NSAIDs.

Omega XL is a potent, all natural, Omega-3 fatty acid complex. This amazing “next generation” fish oil contains not only the essential DHA and EPA fatty acids found in most ordinary fish oil products, but Omega XL is also the ONLY product that contains a total of 30 health promoting fatty acids. This diverse combination of fatty acids is what makes Omega XL the most unique, and well tolerated, fish oil complex on the market. Omega XL is derived only from Green Lipped Muscles from the pristine waters of New Zealand, which contributes to its incredible potency. The tiny, easy to swallow, gel caps cause no stomach or intestinal upset, zero side effects, are well tolerated with other medications and cause no allergic reaction to those who suffer from shell fish allergies. Over 25 years of multiple published clinical studies prove that Omega XL is one of the most powerful, all-natural, anti-inflammatory on Earth!

Sodium and potassium

A study published in the Archives of Internal Medicine in 2009, found an association between cardiovascular disease and the balance between sodium and potassium. 

Rather than estimating dietary intake, researchers measured actual levels of sodium and potassium in the urine of 2,275 subjects with prehypertension (diastolic blood pressure between 80 and 89) and followed them for 10 to 15 years.

Again, higher sodium seemed to increase the risk of heart attack and stroke, and potassium seemed to have the opposite effect. But the only association that passed muster statistically was the balance between sodium and potassium. "The size of the effect was very similar to the CDC study," noted study coauthor Nancy Cook, a researcher in preventative medicine at Brigham and Women's Hospital in Boston.

Focusing on the ratio between sodium and potassium makes biological sense because the minerals are known to have opposite effects on blood pressure, Kuklina said. Sodium generally increases blood pressure and signals the body to retain fluids. Potassium, however, relaxes blood vessels, lowers blood pressure and helps rid the body of excess fluids.

The U.S. dietary guidelines recommend limiting sodium intake to 2,300 milligrams per day and even lower — 1,500 mg — for those 51 and older and people of any age who are African American or have high blood pressure, kidney disease or diabetes. (The American Heart Assn. recently switched to a target of 1,500 mg per day for everyone.)

The average daily intake of sodium by Americans is much higher than that — more than 3,400 mg per day, according to CDC estimates.

Recommended potassium intake is 4,700 mg per day, but average U.S. intake is in the range of only 2,000-2,500 mg per day, Cook said.

The best potassium sources are fruits and vegetables such as potatoes, bananas, grapes, carrots, greens and citrus fruits.

• One banana – 400 mg potassium
• One potato – 900 mg potassium
• One cup spinach – 950 mg potassium
• 1/2 cup raisins – 600 mg potassium
• 8 ounces (one cup) orange juice – 500 mg potassium

Many foods contain potassium, including meats, certain types of fish, including salmon and halibut; fruits such as bananas, cantaloupe and strawberries; dried fruits such as raisins, dates and apricots; vegetables such as spinach, Swiss chard, butternut squash and mushrooms; and legumes such as lima beans, edamame and pinto beans. Low-fat dairy products such as milk and yogurt are also good sources of potassium.

For people with hypertension, an eating plan called DASH (Dietary Approaches to Stop Hypertension) may be useful for lowering blood pressure. The DASH diet is higher in potassium, magnesium and calcium and lower in total fat, saturated fat added sugars and sodium than what is usually in the typical American diet. The DASH diet is also rich in fruits, vegetables, low-fat and nonfat dairy and includes whole grains, nuts/beans/seeds, lean meats, fish, poultry, and heart-healthy fats.

Tips For Reducing Wildfire Risk

Landowners can reduce wildfire risks to houses, cabins and outbuildings by creating defensible spaces around them, according to wildfire experts.

Information about how to create defensible spaces and reduce wildfire risks to property is at barnyardsandbackyards.com.

 “With this spring’s unusually dry conditions, we are asking people to be especially careful with all types of fires around their property, and we urge them to implement defensible space practices around their homes and outbuildings," says Bill Crapser, state forester with the Wyoming State Forestry Division (WSFD).

The website is part of Barnyards & Backyards, Rural Living in Wyoming by the Small Acreage Issue Team, which is a collaborative effort of the University of Wyoming (UW) Extension, WSFD and other land resource organizations in Wyoming.

The subjects in how-to articles and videos include creating defensible space around a house, cabin or outbuilding; fire-wise plants that can be used in landscapes; and other steps to prepare for wildfire. There is also information about what to do after a wildfire, such as rehabilitating the fire line, burned and stressed tree danger, whether to salvage fire-damaged trees, and water quality and erosion following fires.

“The Barnyards & Backyards website is one of the best sites out there for practical information of interest to rural residents in our state,” says Jennifer Thompson, small-acreage outreach coordinator with UW Extension. “Visitors can find information on a whole host of subjects including vegetable gardening, weed control, water-wise landscaping, tree care, windbreaks, pine beetle management, grazing management and more. The rich and useful content is the result of the efforts of resource professionals across the state.”

Source  http://beefmagazine.com/pasture-health/tips-reducing-wildfire-risk

Reflexology

Interval training is ideal for boosting athletic performance and health

Interval training involves alternating short, quick bursts of intense exercise with slower activities. This type of training uses the anaerobic system of the body during the high intensity effort and the aerobic system during the lower intensity intervals. This unique brand of exercise activates the metabolic systems in the body and improves athletic performance as well as overall health.

The anaerobic activity in interval training uses energy that is already stored in the muscles, working without oxygen and producing lactic acid. The aerobic activity uses oxygen to break down the lactic acid and to convert stored carbohydrates into the energy needed to perform the activity. This sets the body to run in high efficiency mode.

Interval training boosts athletic performance because it builds new capillaries in the body. That makes it easier for the body to take in oxygen and deliver it to the muscles. Those muscles thereby develop a higher tolerance to the lactic acid. The heart muscle grows stronger during this process and the end result is improved performance by the cardiovascular system.

Because interval training is repetitive, the body creates an adaptation response that helps it to avoid injuries. Athletes can therefore increase the intensity of their workouts without fear of overtraining because the body is accustomed to the activities. Another benefit of interval training is that more calories are burned during the high intensity portion of the workout. Because the metabolism is raised, the body will begin to burn fat.

Interval training also lowers an athlete`s resting heart rate, allowing him or her to perform any activity in a more relaxed state. The cardiovascular system learns to recover faster, too, which allows athletes to push themselves ever harder. This type of exercise lowers body fat and increases lean muscle. Finally, interval training increases the body`s oxygen consumption for up to forty-eight hours after the workout, and that means that calories continue to burn.

Even non-professional athletes can take advantage of interval training to improve their levels of fitness, and it is easy to get started on a routine. One simple workout is sprinting, with a thirty second work interval followed by a sixty second rest interval. Using a timer, the participant will sprint all out for thirty seconds and then jog or walk for sixty seconds, repeating the routine four or five times. This is great cardiovascular interval training that will greatly contribute to heart health as well as athletic performance.

Goji Berry Could Protect Eyes From Diabetic Retinopathy

Goji berry be a powerful tool in protecting eyes from diabetes-related vision loss, according to new cellular research.

Scientists from the University of Sydney discovered that a compound found in the goji berry, called taurine, may be able to protect the eye's retina from diabetic retinopathy. The condition occurs when glucose levels in the eye increase, thereby causing retina cells to die, explained Basil Roufogalis, a professor of pharmaceutical chemistry at the University of Sydney.

"Typically what happens is proteins in the eye become oxidated and high glucose levels force retinal cells to die," Roufogalis said in a statement. "What's more, blood vessels build up in the retina and grow over the vision spot, which can result in vision loss."
The study, published in the Journal of Diabetes & Metabolism, was conducted in cells exposed to high glucose that functioned as a model for diabetic retinopathy. The researchers exposed these cells to pure taurine, as well as goji berry extract that had taurine in it.

The researchers found that both the goji berry extract and the pure taurine seemed to protect the cells from dying.

"We are hopeful that these promising results for treating or preventing diabetic retinopathy will lead to human clinical trials," Roufogalis said in the statement.
Diabetic retinopathy is the No. 1 cause of blindness in adults in the U.S., according to the National Eye Institute.

Dr. Weil's Anti-Inflammatory Food Pyramid

HEALTHY SWEETS
How much: Sparingly
Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet
Why: Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts.

RED WINE
How much: Optional, no more than 1-2 glasses per day
Healthy choices: Organic red wine
Why: Red wine has beneficial antioxidant activity. Limit intake to no more than 1-2 servings per day. If you do not drink alcohol, do not start.

SUPPLEMENTS
How much: Daily
Healthy choices: High quality multivitamin/multimineral that includes key antioxidants (vitamin C, vitamin E, mixed carotenoids, and selenium); co-enzyme Q10; 2-3 grams of a molecularly distilled fish oil; 2,000 IU of vitamin D3
Why: Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients.  

TEA
How much: 2-4 cups per day
Healthy choices: White, green, oolong teas
Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.

HEALTHY HERBS & SPICES
How much: Unlimited amounts
Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, basil, cinnamon, rosemary, thyme
Why: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful, natural anti-inflammatory agents.

OTHER SOURCES OF PROTEIN
How much: 1-2 servings a week (one portion is equal to 1 ounce of cheese, 1 eight-ounce serving of dairy, 1 egg, 3 ounces cooked poultry or skinless meat)
Healthy choices: High quality natural cheese and yogurt, omega-3 enriched eggs, skinless poultry, grass-fed lean meats
Why: In general, try to reduce consumption of animal foods.  If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat.  Use organic, reduced-fat dairy products moderately, especially yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg and true Parmesan.  If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a flax-meal-enriched diet), or organic eggs from free-range chickens.

COOKED ASIAN MUSHROOMS
How much: Unlimited amounts
Healthy choices: Shiitake, enokidake, maitake, oyster mushrooms (and wild mushrooms if available)
Why: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize consumption of common commercial button mushrooms (including crimini and portobello).

WHOLE SOY FOODS
How much: 1-2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soymilk, ½ cup cooked edamame, 1 ounce of soynuts)
Healthy choices: Tofu, tempeh, edamame, soy nuts, soymilk
Why: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer.  Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate. 

FISH & SEAFOOD
How much:  2-6 servings per week (one serving is equal to 4 ounces of fish or seafood)
Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)
Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day.

HEALTHY FATS
How much:  5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)
Healthy choices: For cooking, use extra virgin olive oil and expeller-pressed organic canola oil. Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds - including hemp seeds and freshly ground flaxseed. Omega-3 fats are also found in cold water fish, omega-3 enriched eggs, and whole soy foods. Organic, expeller pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries
Why: Healthy fats are those rich in either monounsaturated or omega-3 fats.  Extra-virgin olive oil is rich in polyphenols with antioxidant activity and canola oil contains a small fraction of omega-3 fatty acids. 

WHOLE & CRACKED GRAINS
How much:  3-5 servings a day (one serving is equal to about ½ cup cooked grains)
Healthy choices: Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats
Why: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. "Whole grains" means grains that are intact or in a few large pieces, not whole wheat bread or other products made from flour.

PASTA (al dente)
How much: 2-3 servings per week (one serving is equal to about ½ cup cooked pasta)
Healthy choices: Organic pasta, rice noodles, bean thread noodles, and part whole wheat and buckwheat noodles like Japanese udon and soba
Why: Pasta cooked al dente (when it has "tooth" to it) has a lower glycemic index than fully-cooked pasta. Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in blood glucose levels.

BEANS & LEGUMES
How much: 1-2 servings per day (one serving is equal to ½ cup cooked beans or legumes)
Healthy choices: Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas and lentils
Why: Beans are rich in folic acid, magnesium, potassium and soluble fiber.  They are a low-glycemic-load food.  Eat them well-cooked either whole or pureed into spreads like hummus.

VEGETABLES
How much: 4-5 servings per day minimum (one serving is equal to 2 cups salad greens, ½ cup vegetables cooked, raw or juiced)
Healthy Choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens
Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.  Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.

FRUITS
How much:  3-4 servings per day (one serving is equal to 1 medium size piece of fruit, ½ cup chopped fruit, ¼ cup of dried fruit)
Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears - all lower in glycemic load than most tropical fruits
Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.  Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.

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WATER
How much: Throughout the day
Healthy choices: Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Why: Water is vital for overall functioning of the body.