The health benefits of mushrooms continue. Mushrooms stimulate a proper function of the immune system, increase intestinal flora, aid in killing bacteria and viruses, and produce anti-inflammatory effects.

Varying types of mushrooms contain slightly different health benefits. A few examples are:

• Crimini or Portabella Mushrooms: are in fact the same mushrooms. Portabella’s are left to mature longer and grow bigger in size. Both of these mushrooms contain a variety of B complex vitamins, such as pantothenic acid, niacin and vitamin B6. Lysine, manganese, iron and selenium are also found in these mushrooms.
• Oyster Mushrooms: have a very high protein content, while being low in fat. They also contain fiber, vitamins B1 and B2, and are a good source of iron. Studies have shown Oyster mushrooms attributing to low cholesterol and fighting cancerous cells and tumor formation.
• Reishi Mushrooms: have been used to fight disease for thousands of years. Studies have shown these mushrooms to normalize blood pressure, improve coronary arteries, boost immune system, and help fight and treat certain types of degenerative diseases and cancer.

Mushrooms are fungi that grow in many different places. Depending on the type of mushroom they can grow on trees, either alive or dead, logs, manure, the ground of wooded areas or even one’s own lawn. Use caution when mushroom hunting and always have a field guidebook or some point of reference to avoid picking or ingesting a poisonous mushroom. To play it completely safe, there are many at home mushroom growing kits that come with everything you need to grow fresh, nourishing mushrooms.

Written by CB of Seven Grains Natural Market

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Fruits and vegetables are the cornerstone of a healthy diet. The newly adopted government symbol My Plate indicates that half of each meal should be fruits and veggies. While working on a budget, trying to eat healthy, and be environmentally conscious, the question arises of what one needs to buy organic. Remember, eating conventional produce is better than eating no produce at all. However, one of the benefits of buying organic produce is that you greatly reduce exposure to pesticides.  The following is a list, “The Dirty Dozen” of fruits and veggies that contain high levels of pesticides. These fruits and vegetables absorb pesticides and chemicals more easily than others.

Lower your intake of pesticides and support organic farming practices, while still getting your daily fruits and vegetables!

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Nectarines
• Grapes
• Sweet Bell Peppers
• Potatoes
• Blueberries
• Lettuce
• Kale/Collard Greens

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Become educated and join the fight and prevention of heart disease this February for American Heart Month. Coronary Artery Disease (CAD) is the most common form of heart disease, often leading to heart attack. According to the Center for Disease Control and Prevention, Coronary Artery Disease is caused by a build up of plaque in the arteries leading to the heart. This plaque is made up of cholesterol deposits that accumulate over time and cause arteries to narrow, a process known as atherosclerosis. This narrowing of the arteries can cause chest pains and a weakening of the heart due to a lack of blood flow.

Take preventative measures to reduce the risk of heart disease and make healthy lifestyle choices.

• Healthy Diet- Be conscience of what you eat. Eat plenty of fruits and vegetables. Choose foods low in saturated fat and cholesterol and high in fiber. Limit intake of red meat, instead choose more fish, chicken, and turkey Limiting sodium can lower blood pressure as well.
• Maintain a Healthy Weight- Being overweight or obese can lead to heart disease. Excess weight may be a sign of a poor diet, as well as contribute to a weakening of the heart.
• Exercise Regularly- Physical activity may help to maintain a healthy body weight, lower cholesterol and blood pressure, and elevate mood.
• Don’t/Stop Smoking- Smoking can greatly increase your chance of heart disease.
• Limit Alcohol Intake- Excess alcohol use can lead to high blood pressure

Through simple things such as diet and exercise you can greatly reduce the risk of heart disease. Exercise for at least a few minutes a day, buy fresh food and cook at home, and always use moderation. For more information check out the Center for Disease Control website, http://www.cdc.gov/features/heartmonth/ 

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The cold, dark days of winter will make anyone want to hibernate. Don’t let the cold scare you, rather work with the season and get the most out of your winter! Joining a gym or fitness class is always an option, but to try something new, work the weather changes into your exercise routine!
Walking or running is still an option, despite the snow on the ground. Take a walk around your neighborhood or take a drive to a destination. Here in Northeast Ohio there are plenty of places that sparkle in winter! The Cuyahoga Valley National Park, The Metro Parks, or the Ohio and Erie Canal Towpath Trail are just a few places open and free to the public. Choose a trail and enjoy nature even in the dead of winter.
Exercising outdoors in winter, whether walking, running, or skiing, requires forethought in what to wear! As long as you are dressed for the weather, your activities don’t need to be hindered. Always check the weather before heading outside. Dress in layers, keeping key parts of your body particularly dry. Thick, warm (wool is an excellent choice) socks are a must. Also, make sure to protect your joints. Exercising at too extreme of temperatures can damage muscle and tissue, so when walking, running, cycling in colder weather make sure to have long pants and sleeves.
Whether you’re a lover of winter sports or just looking to get out of the house, don’t be afraid of the cold. Winter should not stop you from exercising and feeling healthy; if you are dressed for the weather, you won’t mind the cold.

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After the excitement and celebration of the New Year comes the New Years Resolution. Every year we set goals for ourselves for the months to come. Things we would like to do or see change in ourselves, often things we have been putting off.

But this year will be different and here are a few tips to help you keep that resolution!

1. Any goal you set for yourself, first and foremost, must be obtainable! When making resolutions, we often are thinking about the end result, the huge accomplishment we would like to make before the closing of this year. But in order to get there, you must break down your dream into obtainable, daily tasks. If your looking to get in shape, what can you do today or tomorrow to help yourself reach that goal? Take an assessment of your eating/exercise habits, do some research, or  join a gym!

2. Clearly define your goal! If your resolution is to get in shape this year, define exactly what that means to you. It could mean more exercise, or changing your dietary behaviors. Both would help, but you need to know what your personal needs are when defining your goal. Making it clear what your goal is and why will help you keep your goal in sight.

3. To Do Lists! There not for everyone, but I rely on to do lists! And just like your overall resolution, your list should be concise, clear and not too long. There will always be stuff for you to do, a list can help you prioritize for the day. Keep your list short, and know that you may not get to it all. No matter your plans, the unexpected will always happen. The most important part of a to do list is taking the time to cross things off the list after they’ve been completed. Allow yourself to be happy with the things you have done. The visual of a task being erased does wonders for your self esteem!

4. Don’t wait for the New Year! The tradition of New Years Resolutions has become some what of a joke. Another year, another resolution I will never keep. There comes a certain amount of pressure with new years resolutions to make a claim and then follow through with it through out the year. When resolutions are broken we feel bad. So don’t wait to the new year to make and start working toward a goal. That process can and should start at any time. Maybe your new year starts next month with your new job. Don’t always wait and rely on the end of the year to do some self reflection. You may define your year and goals at any time, whenever it fits best in your life.

5. Relax and go with the flow! It’s in our nature to change our minds, as it should be. As we learn new things, our opinions and goals change. If halfway through the year you decide to abandon your resolution, well then, fine! You haven’t failed, in fact you have succeeded. You stuck with your gut instinct and did what was best for you.

Good luck! and enjoy 2012.

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From all of us here at Seven Grains Natural Market we wish you the very best this holiday season! May you have a happy, healthy, and safe holiday celebration that continues into the New Year!

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It’s Back! Seven Grains Natural Market will be hosting another Dockside Seafood Sale this Saturday December 10^th from 12noon-4pm. Just in time for the Holidays and all your entertaining needs! We’ll have amazing prices on all your seafood favorites including: Large and Jumbo Shrimp, X-Large Dry Scallops, Mussels, 6oz. Cold Water Lobster Tails, Sockeye and Norwegian Salmon, Halibut, Pollock, Tuna, Swordfish, and more! Come see first hand the quality and incredible prices we’ll have to offer!

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