THE Food For Your Body’s Nutritional ZEN

Legend has it that when the Buddha sought peace, he took refuge in mango groves among their pendulous green globular drops of sweet, golden flesh.


And the enlightened one likely got more than peaceful repose from the shaded grove, as the fruit itself provides a stunning trove of healthful properties for your body’s nutritional Zen.


Your Body’s Nutritional ZEN

Even a single mango, for example, provides a quarter of the vitamin C you need in a day, and nearly two thirds of your vitamin A. Add in its vitamin E, ample fiber, vitamin K, magnesium, and you have perhaps the most delicious one-a-day multi-vitamin imaginable.

Keep in mind, too, that the vitamin content evolves as the fruit ripens. Interestingly, a young, green mango has a higher amount of vitamin C, whereas ripened maturity brings greater levels of vitamin A (specifically, beta carotene).

The outcomes of this nutritional super food amount to a yin/yang duality of healthful benefits. While the yin of potassium calms and balances blood pressure, the powerful yang antioxidants attack and neutralize the oxidative stress caused by free radicals that can lead to premature aging, heart disease, and cancer.


Mango, Also The Perfect Portion Food

In the end, the magnificence of the mango lies not just in its zen-like nutritional balance, but also in the fact that it is a perfect porch food for summer.


When choosing your mangoes, keep in mind that the many varieties do not all ripen by turning shades of red or orange. So the best fail safe method for choosing deliciously ripened mangos is to rely on its touch and aroma. A ripe mango will give slightly to a light squeeze in your palm. Even better, it will emit a subtle sweet fragrance that reminds you of honeysuckle.

Once you get your mango home, and are ready to linger over this luscious fruit on some late summer evening, try the salsa below. It’s life changing, and can be eaten alone or as a sidecar to any fish. Salmon, lightly done, forms a particularly nice pairing.


The Amazing Saturday Morning Mango Salsa

Saturday mornings are also ideal for the mango. While finishing your morning paper, top garlic-rubbed toasted bread with a thin slice of well ripened brie cheese. Follow this layer with a long slice of mango, cut parallel from its oblong seed. The flavor marriage of mango and brie is a beautiful coupling that you will renew throughout the summer.


Avocado Mango Salsa Zen

You’ll Need:

  • 2 cups diced fresh mango
  • 1 cup chopped avocado
  • 3 Tbsp fresh lime juice
  • 1 tsp crushed cumin seeds
  • 1 jalapeño pepper, seeded, de-ribbed, and minced

This is so easy to do that it will never disturb your WA. Mix all this together. Throw in a pinch of salt. Then? Enjoy! 

For more information: Click here to visit Will Clower’s website.

What’s So Good About The Sun Anyway? (And What’s So Bad)

What’s So Good About The Sun?

It seems like some rules apply to everything. Like this one: Moderation is a key to healthy living. For sunshine, this is definitely true, as a little sun is great for your bones, blood cells, and immune system. Sunlight on your skin stimulates your body to create vitamin D, which you need to absorb calcium and phosphorus. Sunlight also boosts serotonin in your brain which can help keep you calm, positive, and focused during your day. So even though we often think of the dangers of sun exposure, there are many positive aspects as well!

What’s Bad About The Sun

By contrast, chronic overexposure to the sun can contribute to extensive skin damage, including most of the changes we think of as a normal part of aging. This occurs when the sun’s ultraviolet (UV) light damages the elastin fibers in the skin, causing the skin to sag, stretch, and lose its ability to go back into place after stretching.

It also bruises and tears more easily, and takes longer to heal. In addition to these cosmetic changes, overexposure to UV radiation can also contribute to compromised immune function, cancerous carcinomas and melanomas. From topical changes to those that are life threatening, there are many reasons to control your sun exposure.


Type of skin Maximum amount of time
I 5 to 10 minutes
II 10 to 20 minutes
III 15 to 25 minutes
IV 20 to 30 minutes

The following can help you determine what type of skin you have:

Skin type I: Pale skin, freckles, burns very easily, hardly tans
Skin type II: Pale skin, tends to burn, only tans a little
Skin type III: Occasional sunburn, tans well
Skin type IV: Rare sunburn, naturally dark skin

Pine Nut Lemon Quinoa

Quinoa is a wonderful food to try. It is a delicious grain that can work well as a side dish to a piece of fish.
You’ll Need


1/4 cup pine nuts
1 cup quinoa
2 cups water
1/4 teaspoon salt
1/4 cup fresh lemon juice
2 stalks celery, chopped
1/4 red onion, chopped
1/2 teaspoon ground cumin
1 bunch fresh parsley, chopped

Salt and pepper to taste

Toast the pine nuts briefly in a dry skillet over medium heat. This will take about 5 minutes, and stir constantly as they will burn easily. Set aside to cool.
In a saucepan, combine the quinoa, water and 1/4 teaspoon salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender and water has been absorbed, approximately 12 minutes. Cool slightly, then fluff with a fork.
Transfer the quinoa to a serving bowl and stir in the pine nuts, lemon juice, celery, red onion, cumin and parsley. Adjust salt and pepper before serving.

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Garlic and Cilantro Sauce

Whenever you can, incorporate garlic and herbs into your cooking. Try this this dressing recipe, it incorporates both garlic and herbs which are super cancer preventers.

You’ll Need:

  • 1 garlic head peeled and minced
  • 1 jalapeno pepper, seeded and finely chopped
  • 2 bunches cilantro, finely chopped
  • ½ cup lime juice
  • ¼ cup extra virgin olive oil
  • 1 teaspoon salt

Continue reading “Garlic and Cilantro Sauce”

Broccoli and Avocado Salad

Avocado is a great food for heart health and cholesterol control. Become an artist in the kitchen and enjoy your veggies in a variety of ways.

You’ll Need
  • 1 small bunch of broccoli
  • Salt to taste
  • 1 large avocado
  • ½ lemon
  • 1 teaspoon Dijon style mustard
  • ½ teaspoon finely chopped garlic
  • 1 tablespoon red wine vinegar
  • Freshly ground black pepper to taste
  • 3 Tablespoons olive oil
  • Cut the broccoli into florets.
  • If the pieces are large, cut the stems in half.
  • Rinse and drain them.
  • Reserve the stems for another use.
  • Drop broccoli into boiling salted water to cover.
  • Bring to a boil and cook 2 minutes.
  • Drain and run the broccoli briefly under cold water to cool.
  • Drain again and chill.
  • Cut the avocado in half.
  • Peel each half and remove the pit.
  • Cut each half into 8 lengthwise strips.
  • Squeeze the lemon half over the strips to prevent discoloration.
  • Arrange the broccoli and the avocado alternately on a serving platter
  • Blend the mustard, garlic, vinegar, pepper and oil, adding salt if needed, in a bowl with a wire whisk.
  • Pour over the broccoli and avocado.
  • Serve immediately.


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The ABCDEs of Skin Cancer

It’s officially summer time now and everyone’s much more likely to pop out into the lovely summer sunshine.

Of course, you need the sun for Vitamin D (and it feels SO good!), but you also have to be aware of what happens when you get scorched — it can lead to skin cancer.

The good news is that skin cancer has a very high incidence, but a very low mortality. That’s because you can detect the melanomas very easily.

The graphic below from the American Melanoma Foundation provides a great guide to what is, and is not, cancerous based on visual inspection. Below this, find the self-examination guide

If any blemishes or moles on your skin meet ANY of these criteria, please please please go see a dermatologist. Plus, a sudden or continuous change in the appearance of a mole is also a sign that you should see your doctor.


A for Asymmetry
One half is different than the other half.

B for Border Irregularity
The edges are notched, uneven, or blurred.

C for Color
The color is uneven. Shades of brown, tan,
and black are present.

D for Diameter
Diameter is greater than 6 millimeters.

E for Evolving

When the mole changes over time.





Other Warning Signs:
• The appearance of a new bump or nodule
• Color spreads into surrounding skin
• redness or swelling beyond the mole
• pain
• tenderness
• itching
• bleeding
• oozing
• scaly appearance

The Internal SPF. The Top 5 Countdown of Best Foods. Number 1.

Those of you who know me saw this coming from a mile away. Hmmm, wonder what the number one food is going to be?? It turns out that the cocoa in the chocolate that you love to love can also protect your skin from UV damage from the sun.

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In a study in London, researchers gave two very happy subject groups chocolate to eat for 12 weeks. However, one of them received a highflavanol chocolate, such as you might get with a high-cocoa chocolate. The second received a low-flavanol chocolate, such as you might get with lighter milk chocolates and “chocolate” confections. After 12 weeks, they tested the skin of these participants with a challenge of UV light to see whether the cocoa flavanols did anything more that make the subjects happy every day.
Over the 12 weeks of chocolate eating, the skin of those who ate the low-flavanol version was no more or less protected from UV radiation. 
No change. However, those who ate the high-flavanol chocolate doubled their protection compared to the baseline.
In other words, after less than 2 weeks of eating high-flavanol chocolate, subjects’ skin was protected from burning even at twice the UV level. Why would this be? What explanation can make that make sense?
One rationale may come from the fact that high-cocoa chocolate can increase microcirculation into the skin itself
Increased blood flow to the topmost layers of the skin (those within only 1 millimeter of the surface) can provide the healthy oxygenation your skin needs to help protect itself.  
Another potential route to skin protection could be the particular polyphenols (catechins and epicatechins) themselves. These specific antioxidants are also found in high concentrations in drinks like green tea, which have a well established effect on suppressing the effects of photoaging, UV-induced radiation, immunosuppression, and carcinogenic activity.

The precise biochemical blah bitty blah is less important for most people than learning that high cocoa chocolate is amazing for your heart, your mind, and now even your skin. In fact, you should treat it like your daily vitamin (vitamin Ch)!

For more information: Click here to visit Will Clower’s website.

The Internal SPF. The Top 5 Countdown of Best Foods. Number 2.

Let me just be the bearer of good news here. Wine is good for you (Lawyer-Induced Disclaimer: if you don’t overconsume it). We knew this already, but some of the same wine molecules that turn out to be great for your heart, are also beneficial to your skin.

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The thing in grapes and wine that are helping your skin, among many other things, are called proanthocyanidins. Blah blah blah with the letter-salad, the important thing is that these elements of wine are really good for your skin. Like you needed one more reason to have a glass with dinner!
Most of the research work has been done with supplementation actually, although there have been some subjects willing to drink wine for science. What a hardship, right? 
Here’s what they found.
The proanthocyanidins protected the skin of lab animals from controlled exposure to UV radiation. Another advantage of them is that they also increased skin hydration. So in addition to providing significant photoprotection for melanocyte skin cells from the oxidative stress of UV exposure, they also help prevent the drying wrinkling sagging skin droop that happens with continual exposure to the sun.
So. We’ve covered lab animals and supplements. What about what we all really want to know? What about humans drinking wine?
Well, drinking red wine itself also provides the skin protection and “may impair the UV-induced erythema reaction as well as carcinogenesis and metastasis of melanoma and epithelial skin cancer.” 
However, and I know how crazy this sounds, but when the scientists actually had their subjects soak in wine baths, it didn’t help their skin. All that time you spent. All that wine!
Keep in mind that the critical element to the protective effect of the wine has absolutely zero to do with the alcohol. None. And I know this sounds like just another Lawyer-Induced Disclaimer, but don’t drink wine because you think it will make you healthier. Drink it because you like it and can control consumption.

A happy correlate of that Cabernet is skin that can be healthier in the process.

For more information: Click here to visit Will Clower’s website.