Organic: What to buy
You may think that a little chemical residue on your food is safe. If the government says it’s ok than it should be safe, right? There are numerous studies that say "not so". There is huge controversy in this area. Even if you don't read the studies, think for minute, these chemicals are made to kill living bugs. It neurologically zaps the life out of them. So, ingesting these chemicals is ok for human consumption? I would say not.
Over time, these chemicals have the potential to damage your brain and increase your risk of cancer. Some chemicals that are used in agriculture are not fully studied. And the government still approves them. There is only so much insult your body will take before it says “that’s enough” and begin to breakdown.
Dr. Blaylock, a well known neurosurgeon and educator shows in his book, “Health and Nutrition Secrets That Can Save Your Life”, that these constant insults on our bodies have been linked to inflammation, free radical damage and the breakdown of cell function. He also shows how nutrition (pesticide free, unrefined, whole foods) can program our genes. So, nutrition plays a big roll in our chances of contracting disease - more so than the genes that were passed down to you.
We get bombarded with toxins every day. You have the choice to reduce your exposure to some of those toxins. The Environmental Working Group has come up with a list of foods that are highly contaminated with pesticides and foods that are not. Check out the link on the top right. This will help you make informed choices for you and your loved ones.
Thursday, January 29, 2009
Wednesday, January 28, 2009
Juicing
Spotlight: Juicing
Fun Food Facts: Using juice as medicine has been practiced in ancient cultures. It dates back to biblical times. Juices were promoted for healing in the Dead Sea Scrolls that were found in the 20th century in caves written by the Essenes and Jews who were well know for their vegetarian diets. In ancient India, many writings portray juices for medicinal purposes in concordance with Ayurvedic medicines.
In the 20th century, Dr. Norman Walker created the first juicer back in the 1930s. He knew the benefits of juicing. He lived until 108 years old. Remember Jack Lelanne? He is the best "in shape" old man I've ever seen. He has been referred to as "the godfather of fitness", and at the ripe old age of 98, he doesn't intend on slowing down.
Most people are not getting enough fruits and vegetables. Many people lack energy and stamina. People can reduce the risk of many diseases if they increased their fruit and vegetable consumption.
Once you get hooked on juicing, you’ll never stop. Initially, I had the hardest time to get motivated to juice. I’ve read about so many wonderful reasons why I should make fresh juicing part of my daily diet, but never really made the effort to do so.
I started off by buying fresh juice smoothies from Jamba juice. That turned out to be too expensive. I then started buying Naked Juice type products, such as carrot juice, Green Machine etc. That just wasn’t as good. It wasn’t fresh tasting and I couldn’t find organic.
I usually purchased my ½ gallon juice for $6.99 at Costco. So, upon leaving Costco one day, I stopped to watch an in-store demonstration for VitaMix blenders (these are the professional blenders that Jamba Juice uses). I watched the demonstrator quickly whip out wonderful, fantastic juices, smoothies, soups, sherbert….the list goes on. Well, guess what? I had a VitaMix blender in my closet. My husband bought me one four years ago. All I ever made with it was the occasional fruit smoothie during hot summer months. I had a treasure in my closet and didn’t even realize it. So, I whipped out the recipe book that came with it and started stocking up on fruits and veggies to make fruit and veggie drinks every day since then.
What I really like about this VitaMix is that it keeps the fiber in the drink. It’s very filling. I think it is a better choice for diabetics. It’s a blender, not a traditional juicer. No sweat if you don’t have a VitaMix, a really good blender can do the trick, or a traditional juicer has great benefits as well. Here are some reasons why you should consider making juicing/blending fresh fruit and veggie drinks part of your regular diet:
Juicing/blending is a great way to get a head start on the recommend 5-9 veggies and fruit servings per day. Also, diets high in plant based foods reduce the risk of disease: including cancer, heart conditions, and reduces obesity (as opposed to diets high in animal based foods which contribute to these conditions). For example, broccoli contains indoles that may prevent breast cancer. Citrus fruits have nutrients that make it easier for your body to remove carcinogens, thus decreasing the chance of cancer. Grapes contain a phytochemical that appears to protect each cells' DNA from damage. Similarly, a number of green vegetables contain phytochemicals that appear to offer protection against cancer.
The problem is that most Americans only eat 1-1/2 servings of veggies per day and no fruit for the most part. There is a direct correlation of the rise of cancer and the rise of chemically processed foods in place of whole, nutritious, fresh veggies and fruit. Juicing and blending fruits and veggies can help our fruit and veggie deficit.
Raw fruits and veggies provide important enzymes in our diet. Enzymes are your body's work force. They act as a catalyst in hundreds of thousands of chemical reactions that take place throughout the body. Enzymes are essential for digestion, absorption of food, and for the production of energy at the cellular level. Enzymes play an essential role in protecting our cells from damage. Enzymes are critical for most of the metabolic activities taking place in our body.
Fresh fruit and veggies are a tremendous source of enzymes. Enzymes are destroyed by heat. So cooking foods at temperatures above 114 degrees will destroy the enzymes. Therefore, lightly sautéing them or lightly steaming them is the way to go. Juicing and blending fruits and vegetables give you the opportunity to get several servings of fruits and veggies - drinking them raw, the enzymes are still viable.
Recipe Idea:
Try this with a good blender at home
Chop one inch pieces:
orange - peeled
apple - wash thoroughly - skin on
2 carrots - wash thouroughly with brush - skin on
a sliver of cabbage - about 1 inch thick - more if you like
Orange juice to cover fruit and veggies
Start blending on slow speed - then increase to high.
If you like it thinner - add more juice.
Fun Food Facts: Using juice as medicine has been practiced in ancient cultures. It dates back to biblical times. Juices were promoted for healing in the Dead Sea Scrolls that were found in the 20th century in caves written by the Essenes and Jews who were well know for their vegetarian diets. In ancient India, many writings portray juices for medicinal purposes in concordance with Ayurvedic medicines.
In the 20th century, Dr. Norman Walker created the first juicer back in the 1930s. He knew the benefits of juicing. He lived until 108 years old. Remember Jack Lelanne? He is the best "in shape" old man I've ever seen. He has been referred to as "the godfather of fitness", and at the ripe old age of 98, he doesn't intend on slowing down.
Most people are not getting enough fruits and vegetables. Many people lack energy and stamina. People can reduce the risk of many diseases if they increased their fruit and vegetable consumption.
Once you get hooked on juicing, you’ll never stop. Initially, I had the hardest time to get motivated to juice. I’ve read about so many wonderful reasons why I should make fresh juicing part of my daily diet, but never really made the effort to do so.
I started off by buying fresh juice smoothies from Jamba juice. That turned out to be too expensive. I then started buying Naked Juice type products, such as carrot juice, Green Machine etc. That just wasn’t as good. It wasn’t fresh tasting and I couldn’t find organic.
I usually purchased my ½ gallon juice for $6.99 at Costco. So, upon leaving Costco one day, I stopped to watch an in-store demonstration for VitaMix blenders (these are the professional blenders that Jamba Juice uses). I watched the demonstrator quickly whip out wonderful, fantastic juices, smoothies, soups, sherbert….the list goes on. Well, guess what? I had a VitaMix blender in my closet. My husband bought me one four years ago. All I ever made with it was the occasional fruit smoothie during hot summer months. I had a treasure in my closet and didn’t even realize it. So, I whipped out the recipe book that came with it and started stocking up on fruits and veggies to make fruit and veggie drinks every day since then.
What I really like about this VitaMix is that it keeps the fiber in the drink. It’s very filling. I think it is a better choice for diabetics. It’s a blender, not a traditional juicer. No sweat if you don’t have a VitaMix, a really good blender can do the trick, or a traditional juicer has great benefits as well. Here are some reasons why you should consider making juicing/blending fresh fruit and veggie drinks part of your regular diet:
Juicing/blending is a great way to get a head start on the recommend 5-9 veggies and fruit servings per day. Also, diets high in plant based foods reduce the risk of disease: including cancer, heart conditions, and reduces obesity (as opposed to diets high in animal based foods which contribute to these conditions). For example, broccoli contains indoles that may prevent breast cancer. Citrus fruits have nutrients that make it easier for your body to remove carcinogens, thus decreasing the chance of cancer. Grapes contain a phytochemical that appears to protect each cells' DNA from damage. Similarly, a number of green vegetables contain phytochemicals that appear to offer protection against cancer.
The problem is that most Americans only eat 1-1/2 servings of veggies per day and no fruit for the most part. There is a direct correlation of the rise of cancer and the rise of chemically processed foods in place of whole, nutritious, fresh veggies and fruit. Juicing and blending fruits and veggies can help our fruit and veggie deficit.
Raw fruits and veggies provide important enzymes in our diet. Enzymes are your body's work force. They act as a catalyst in hundreds of thousands of chemical reactions that take place throughout the body. Enzymes are essential for digestion, absorption of food, and for the production of energy at the cellular level. Enzymes play an essential role in protecting our cells from damage. Enzymes are critical for most of the metabolic activities taking place in our body.
Fresh fruit and veggies are a tremendous source of enzymes. Enzymes are destroyed by heat. So cooking foods at temperatures above 114 degrees will destroy the enzymes. Therefore, lightly sautéing them or lightly steaming them is the way to go. Juicing and blending fruits and vegetables give you the opportunity to get several servings of fruits and veggies - drinking them raw, the enzymes are still viable.
Recipe Idea:
Try this with a good blender at home
Chop one inch pieces:
orange - peeled
apple - wash thoroughly - skin on
2 carrots - wash thouroughly with brush - skin on
a sliver of cabbage - about 1 inch thick - more if you like
Orange juice to cover fruit and veggies
Start blending on slow speed - then increase to high.
If you like it thinner - add more juice.
Friday, January 23, 2009
Avocado
Spotlight: Avocados
Fun Food Facts:
The avocado (Persea americana) originated in south-central Mexico, sometime between 7,000 and 5,000 B.C. But it was several millennia before this wild variety was cultivated. Archaeologists in Peru have found domesticated avocado seeds buried with Incan mummies dating back to 750 B.C. and there is evidence that avocados were cultivated in Mexico as early as 500 B.C.
Spanish conquistadores loved the fruit but couldn't pronounce it and changed the Aztec word to a more manageable aguacate, which eventually became avocado in English. The first English-language mention of avocado was by Sir Henry Sloane in 1696.
www.avocado.orgAvocados are one of my favorite foods. Yea, I know, they're high in fat. But it’s good fat. I’m sure you’ve heard that before. Avocados are high in omega-9, a monounsaturated fat that lowers the bad “LDL” cholesterol – this is the cholesterol that travels to the arteries and is more likely to be deposited in the artery walls, and avocados raise “HDL” the lipoprotein that takes cholesterol out and back to the liver. The ratio of the two lipoproteins plays an important part in your cholesterol health. The ideal ratio is about 3:1.
Avocados have other wonderful health benefits. They contain a carotenoid called leutin. Leutin is a great antioxidant for healthy eyes and healthy skin. Even though avocados contain a little saturated fat, it’s from a whole, natural food source. A little doesn’t affect the body negatively as do French fries, or fat on a steak. There are studies that show a little saturated fat is not harmful when it comes from whole, natural plant sources.
Avocados are a great source of fiber – 14 g per avocado, it also has potassium, folate, vitamin A, beta-carotene, beta-cryptoxanthin and zeaxanthin.
I love to finish off soups with avocado – in chicken tortilla soup or southwest tomato corn soup. I top-off these soups with avocado, tortilla strips, freshly chopped sweet onion, and cilantro. I usually skip the cheese.
Avocados have other wonderful health benefits. They contain a carotenoid called leutin. Leutin is a great antioxidant for healthy eyes and healthy skin. Even though avocados contain a little saturated fat, it’s from a whole, natural food source. A little doesn’t affect the body negatively as do French fries, or fat on a steak. There are studies that show a little saturated fat is not harmful when it comes from whole, natural plant sources.
Avocados are a great source of fiber – 14 g per avocado, it also has potassium, folate, vitamin A, beta-carotene, beta-cryptoxanthin and zeaxanthin.
I love to finish off soups with avocado – in chicken tortilla soup or southwest tomato corn soup. I top-off these soups with avocado, tortilla strips, freshly chopped sweet onion, and cilantro. I usually skip the cheese.
Simply delicious Guac
1 avocado – diced
1 small tomato - diced
¼ sweet onion - chopped
1 teaspoon finely chopped cilantro (fresh parsley can be used also)
Juice of ½ lime
Salt and pepper to taste
1 tablespoon extra-virgin olive oil
2 boneless, skinless, chicken breast half - cubed
1/2 medium onion diced
1 jalapeno seeded (optional for extra heat)
1 small can Hatch green chilis (mild or medium)
2 large cloves of garlic - pressed or finely minced
1 cup corn
1 can black beans (with liquid)
1 15 oz can Muier Glen Fire Roasted tomatoes
1 pint organic chicken broth (Whole Foods - great price)
Salt and Pepper to taste
Juice of 1 lime
1/4 - 1/2 cup chopped fresh cilantro
Brown chicken in a little in olive oil, add onions, jalapeno, chili - sautee for a couple of minutes, add garlic - sautee for 30 seconds, add corn, beans, tomatoes, chicken broth, salt and pepper. Bring to a boil. Cover and simmer for 30 minutes. At the end, add lime juice and cilantro and serve immediately.
Optional Toppings
Fresh Gourmet Tortilla Strips - in the produce section - salad topper
Diced Avocado
Chopped sweet onion
Additional cilantro
Thursday, January 22, 2009
Eggs
Spotlight: Eggs
Fun Food Facts:
Which came first, the chicken or the egg? According to the bible, the chicken came first: "And the evening and the morning were the fourth day. And God said, 'Let the waters bring forth abundantly the moving creature that hath life, and fowl that may fly above the earth in the open firmament of heaven.'" Genesis 1:10-20.
EGGS are a nutritionally perfect food. The protein quality of eggs is even superior to milk, beef, whey, and soy, making eggs one of the best source of protein ever. Don’t be afraid to eat the yolk. It’s good for you. It’s loaded with vitamins and nutrients. They are one of the best sources of choline, an essential nutrient essential for cardiovascular and brain function and for cell health. If you’re worried about cholesterol, according to the Harvard Medical School Guide to Healthy Eating, “No research has ever shown that people who eat eggs have more heart attacks than people who eat no eggs.” People vary widely in their response to dietary cholesterol. Now, I do not recommend you eat eggs every day. That would take away from eating a whole grain breakfast with nuts and fruit. Eating eggs 1-2x per week is OK in my book. In order to minimize oxidation, the best way to enjoy them is to keep the yolk in tact, so hard-boiled, soft-boiled, or poached are the best way to go.
Wednesday, January 21, 2009
Yogurt
Spotlight: Yogurt
Fun Food Facts:
Possible origin in the Middle East. Turkey or Iran (10,000 BC)
Praised for its healtful benefits (500 BC) "Milk of eternal life"
1900: Dr. Ilya Metehnikoff isolated bacillus cultures fro making yogurt
1925: First modern yogurt plant
1970: Increasing popularity in U.S.
www.foodsafety.psu.edu
All health begins in the gut. It is where nutrients are absorbed and is vital to your immune system. The probiotics in yogurt are a wonderful source of “good” bacteria that supports overall health. Traditionally, fermented foods like yogurt, sauerkraut, and miso are extremely healthful. They are rich in enzymes and other live microorganisms that have many health benefits. The live cultures in yogurt are responsible for its antibacterial an antifungal properties. Studies have shown that probiotics help NK (natural killer) cells. Natural killer cells kill bad stuff in your body. All yogurt is not created equal. Look for the LAC (Live Active Cultures) seal to ensure that you’re getting the real live cultures. All yogurt starts with active cultures, but may not remain after processing. The LAC label ensures the yogurt contains at least 100 million cultures per gram of yogurt after it has been processes. I recommend buying organic yogurt so as not to get those nasty hormones and antibiotics. Also, avoid artificial sweetners, artificial colors and try to get low fat.
Recipe Ideas: Yogurt smoothie - Blend 1 cup yogurt, 1 banana, 1/2 cup bluberries and a splash of OJ. Yogurt parfait: those of you with kids - use a fun parfait cup, add yogurt, berries, bananas and granola - layer them as you go up the cup. Have this for breakfast or for a healthful treat. They’re easy, quick and good for you too.
Fun Food Facts:
Possible origin in the Middle East. Turkey or Iran (10,000 BC)
Praised for its healtful benefits (500 BC) "Milk of eternal life"
1900: Dr. Ilya Metehnikoff isolated bacillus cultures fro making yogurt
1925: First modern yogurt plant
1970: Increasing popularity in U.S.
www.foodsafety.psu.edu
All health begins in the gut. It is where nutrients are absorbed and is vital to your immune system. The probiotics in yogurt are a wonderful source of “good” bacteria that supports overall health. Traditionally, fermented foods like yogurt, sauerkraut, and miso are extremely healthful. They are rich in enzymes and other live microorganisms that have many health benefits. The live cultures in yogurt are responsible for its antibacterial an antifungal properties. Studies have shown that probiotics help NK (natural killer) cells. Natural killer cells kill bad stuff in your body. All yogurt is not created equal. Look for the LAC (Live Active Cultures) seal to ensure that you’re getting the real live cultures. All yogurt starts with active cultures, but may not remain after processing. The LAC label ensures the yogurt contains at least 100 million cultures per gram of yogurt after it has been processes. I recommend buying organic yogurt so as not to get those nasty hormones and antibiotics. Also, avoid artificial sweetners, artificial colors and try to get low fat.
Recipe Ideas: Yogurt smoothie - Blend 1 cup yogurt, 1 banana, 1/2 cup bluberries and a splash of OJ. Yogurt parfait: those of you with kids - use a fun parfait cup, add yogurt, berries, bananas and granola - layer them as you go up the cup. Have this for breakfast or for a healthful treat. They’re easy, quick and good for you too.
Tuesday, January 20, 2009
Salmon
Spotlight: Salmon
Fun Food Facts: Many Native American tribes depended heavily upon wild salmon in their diet. Early European settlers quickly got tired of a salmon-rich diet, with many indentured servants actually having a clause written into their contracts restricting salmon meals to only once a week. www.about.com go figure, If they only knew...
I must, however, point out that WILD salmon is not the same as FARMED salmon. Wild salmon is one of the best sources of Omega-3s on this planet. The Omega-3s in salmon is made internally, by what the salmon is feeding on. In the wild, they eat krill and shrimp. This gives salmon its pink color. This natural pigment is called astaxanthin. It is a carotenoid and has ten times the antioxidant activity of beta-carotene. But, farm raised salmon does not get to eat krill or shrimp. Farmers pick out the color of their salmon by a color wheel called SalmoFan. It’s kind of like the ones at a paint store. Farmers artificially raise red or pink fish. If that’s not enough to convince you, farmed salmon contains PCBs at levels that raise health concerns. They are the most PCB-contaminated protein in the U.S. food supply. They have 16x the dioxinlike PCBs found in wild salmon, four times beef and 3 times more in other seafood. Farmed fish tend to be fed antibiotics and growth hormones – you didn’t think you needed to consider that with fish now did you? That’s not just a chicken, turkey, or beef issue. Now the potential for mercury contamination is a tough call. There may be a concern about mercury, but the health benefits of salmon outweigh the concerns; AND, wild salmon is one of the least seafood’s contaminated with mercury. Look for salmon caught in the pristine Alaskan waters for toxin-free salmon. I love my salmon Asian style.
Recipe Idea: Heat 1 tablespoon of olive oil in a small sauce pan almost to smoking. Turn off flame and add 1 tablespoon of grated ginger and 2 tablespoons of chopped scallions. Set aside. Sprinkle sea salt and freshly ground black pepper on 4 individual pieces of salmon - skin on or off - your choice, 3-4 oz each. Pour ginger/green onion mixture over of salmon. Sprinkle a little whole wheat, Panko breadcrumbs on top and bake for about 10 minutes at 375. Drizzle a little home made peanut sauce after it’s cooked (don’t skip this step – it’s awesome). Peanut sauce: 2 tbsp of each - peanut butter, honey, soy sauce, grated ginger, sesame oil; ¼ cup of rice vinegar, 1 tsp minced garlic, ½ tsp cayenne. Blend all ingredients until smooth. You will love this recipe.
Wednesday, January 14, 2009
Blueberries
SPOTLIGHT: BLUEBERRIES
Fun Food Facts: "For centuries, blueberries were gathered from the forests and the bogs by Native Americans and consumed fresh and also preserved. Parts of the blueberry plant were also used as medicine. A tea made from the leaves of the plant was thought to be good for the blood. Blueberry juice was used to treat coughs. The juice also made an excellent dye for baskets and cloth. In food preparation, dried blueberries were added to stews, soups and meats. The dried berries were also crushed into a powder and rubbed into meat for flavor. Blueberries were also used for medicinal purposes along with the leaves and roots." www.blueberry.org
Blueberries are one of my favorite fruits. As in walnuts, blueberries are terrific brain food. As Dr James Joseph, lead scientist in the Laboratory of Neuroscience at the USDA Human Nutrition Research Center would say," it’s what we want to eat to keep our marbles intact as we grow older". The polyphenols in blueberries are the main compound known to get one neuron to talk to another more efficiently, and actually enable the brain to grow news neurons. Blueberries also have powerful compounds like anthocyanins, which are antioxidant and anti-inflammatory. We know that inflammation and oxidative stress plays a key role in almost every major killer disease, such as Alzheimer’s, Parkinson’s, diabetes, heart disease and arthritis. It has been reported in the Journal of Agriculture and Food Chemistry, that pterostilbene, a beneficial compound found in blueberries, was superior to both resveratrol (the anti-aging compound found in grapes) and the prescription drug Ciprofibrate. It regulates fatty acid metabolism and fats in the blood, and it helps prevent the deposition of plaque in the arteries. Are blueberries a nutritional powerhouse? Definitely. Just a ½ a cup a day will give you amazing health benefits. I put a ½ cup in my yogurt. For a real treat, mix vanilla frozen yogurt, blueberries, pecans and graham cracker crumbs. Wow!
Fun Food Facts: "For centuries, blueberries were gathered from the forests and the bogs by Native Americans and consumed fresh and also preserved. Parts of the blueberry plant were also used as medicine. A tea made from the leaves of the plant was thought to be good for the blood. Blueberry juice was used to treat coughs. The juice also made an excellent dye for baskets and cloth. In food preparation, dried blueberries were added to stews, soups and meats. The dried berries were also crushed into a powder and rubbed into meat for flavor. Blueberries were also used for medicinal purposes along with the leaves and roots." www.blueberry.org
Blueberries are one of my favorite fruits. As in walnuts, blueberries are terrific brain food. As Dr James Joseph, lead scientist in the Laboratory of Neuroscience at the USDA Human Nutrition Research Center would say," it’s what we want to eat to keep our marbles intact as we grow older". The polyphenols in blueberries are the main compound known to get one neuron to talk to another more efficiently, and actually enable the brain to grow news neurons. Blueberries also have powerful compounds like anthocyanins, which are antioxidant and anti-inflammatory. We know that inflammation and oxidative stress plays a key role in almost every major killer disease, such as Alzheimer’s, Parkinson’s, diabetes, heart disease and arthritis. It has been reported in the Journal of Agriculture and Food Chemistry, that pterostilbene, a beneficial compound found in blueberries, was superior to both resveratrol (the anti-aging compound found in grapes) and the prescription drug Ciprofibrate. It regulates fatty acid metabolism and fats in the blood, and it helps prevent the deposition of plaque in the arteries. Are blueberries a nutritional powerhouse? Definitely. Just a ½ a cup a day will give you amazing health benefits. I put a ½ cup in my yogurt. For a real treat, mix vanilla frozen yogurt, blueberries, pecans and graham cracker crumbs. Wow!
Walnuts
SPOTLIGHT: WALNUTS
Fun Food Facts: "Interest in walnuts and health started in the 16th and 17th centuries when the medical profession adopted the Doctrine of Signatures, which said that various plants were effective as herbal medicines due to their resemblance to particular body parts. The outer hull of the walnut was used to treat head-related ailments. Eating walnuts was thought to boost the intellect and soothe emotions because of its striking resemblance to the brain and heart, depending on the way the walnuts were cracked. Today, cutting edge health research is proving many of these beliefs are true!" www.walnut.org
Walnuts are excellent brain food. They contain the highest amount of omega-3 fats than any other nut. Omega-3s help lower triglycerides and reduce plaque formation. They support the brain function of mood and feeling. Omega-3 fats are soft and fluid and allot cells to communicate with each other, facilitating the movement of “feel-good” neurotransmitters such as dopamine and serotonin. They help support memory and thinking as well. I eat walnuts almost every day. I love them on whole grain pancakes, in oatmeal, and in special treats like banana bread (made with low fat, low sugar and whole wheat of course).
Whole Wheat Pancakes:
http://www.foodnetwork.com/recipes/healthy-appetite-with-ellie-krieger-/heart-shaped-whole-wheat-pancakes-with-strawberry-sauce-recipe/index.html
Banana Nut Chocolate Chip Quick Bread:
http://www.eatingwell.com/recipes/banana_nut_choc_bread.html
Fun Food Facts: "Interest in walnuts and health started in the 16th and 17th centuries when the medical profession adopted the Doctrine of Signatures, which said that various plants were effective as herbal medicines due to their resemblance to particular body parts. The outer hull of the walnut was used to treat head-related ailments. Eating walnuts was thought to boost the intellect and soothe emotions because of its striking resemblance to the brain and heart, depending on the way the walnuts were cracked. Today, cutting edge health research is proving many of these beliefs are true!" www.walnut.org
Walnuts are excellent brain food. They contain the highest amount of omega-3 fats than any other nut. Omega-3s help lower triglycerides and reduce plaque formation. They support the brain function of mood and feeling. Omega-3 fats are soft and fluid and allot cells to communicate with each other, facilitating the movement of “feel-good” neurotransmitters such as dopamine and serotonin. They help support memory and thinking as well. I eat walnuts almost every day. I love them on whole grain pancakes, in oatmeal, and in special treats like banana bread (made with low fat, low sugar and whole wheat of course).
Whole Wheat Pancakes:
http://www.foodnetwork.com/recipes/healthy-appetite-with-ellie-krieger-/heart-shaped-whole-wheat-pancakes-with-strawberry-sauce-recipe/index.html
Banana Nut Chocolate Chip Quick Bread:
http://www.eatingwell.com/recipes/banana_nut_choc_bread.html
OATMEAL
SPOTLIGHT: OATMEAL
Oatmeal provides an excellent source of fiber. It contains 55% soluble to 45% insoluble. Both are essential. The soluble fiber in oatmeal is beta-glucan. Beta-glucan can help lower cholesterol. It can also turbo-charge the immune system to help fight even bacterial infections. They activate macrophages, white blood cells, by engulfing foreign invaders such as fungi and bacteria. The type of oatmeal you buy makes a big difference. Don’t buy instant or quick oats. They have a quicker effect on your blood-sugar than the Old Fashioned Oats or Steel Cut Irish Oats. The less processing, the higher the fiber and the lower the glycemic load (sugar impact in your blood). If you must eat instant, let's say at work, than choose a low sugar, no unnatural chemicals, natural brand such as Nature's Path. It's pretty bland, so add dry fruit (I particularly like dried cherries) and nuts and make it a little exciting. I eat old fashion oatmeal often. I add some walnuts and or pecans, and ½ cup of blueberries. If you 'd like, add a LITTLE pure maple syrup - go for it. You'll start your day with a powerhouse breakfast. This will give you instant energy and sustain you for a while.
Oatmeal provides an excellent source of fiber. It contains 55% soluble to 45% insoluble. Both are essential. The soluble fiber in oatmeal is beta-glucan. Beta-glucan can help lower cholesterol. It can also turbo-charge the immune system to help fight even bacterial infections. They activate macrophages, white blood cells, by engulfing foreign invaders such as fungi and bacteria. The type of oatmeal you buy makes a big difference. Don’t buy instant or quick oats. They have a quicker effect on your blood-sugar than the Old Fashioned Oats or Steel Cut Irish Oats. The less processing, the higher the fiber and the lower the glycemic load (sugar impact in your blood). If you must eat instant, let's say at work, than choose a low sugar, no unnatural chemicals, natural brand such as Nature's Path. It's pretty bland, so add dry fruit (I particularly like dried cherries) and nuts and make it a little exciting. I eat old fashion oatmeal often. I add some walnuts and or pecans, and ½ cup of blueberries. If you 'd like, add a LITTLE pure maple syrup - go for it. You'll start your day with a powerhouse breakfast. This will give you instant energy and sustain you for a while.
Aspartame
NOT ON MY PLATE
Culprit: ASPARTAME
Aspartame (NutraSWeet, Equal, Spoonfull, Equal-Measure) can be found in over 5,000 products including: soft drinks, cereals, OTC medicines, gum, instant breakfast, vitamins, yogurt...the list goes on. The approval of Aspartame by the FDA is based on unscientific studies and suspicious approval methods. You decide if you want poison in your food, drinks and snacks.
Studies have shown that Aspartame may not be effective in controlling your weight. After all, isn't that why we buy "sugar free" everything. In one of Dr. Mercola's news letters, he states that researchers believe that any kind of sweet taste signals body cells to store carbohydrates and fats, which in turn causes the body to crave more food. The American Cancer Society (1986) said that people who use artificial sweeteners gain more weight than those who avoid them. So,drinking "diet soda" to help you keep off the weight may not be the best solution. Proper diet and exercise is the sure fire way to achieve your ultimate whight goals.
The ADA recommends this poison to persons with diabetes, even though studies show that the use of aspartame leads to the precipitation of clinical diabetes, causes poorer diabetic control in diabetics on insulin or oral drugs, leads to the aggravation of diabetic complications such as retinopathy, cataracts, and neuropathy. Ugh! There is much controversey in this area, so why take the risk. Drink water for goodness sake.
Dr. Russell Blayloc, neurosurgeon, states in his book "Excitotoxins: The Taste that Kills", that Aspartame is carcinogenic and affects brain function negatively (kinda like smoking pot and ingesting drugs) and was approved by the FDA regarding objections from neurosurgeon panel. Constant attack on brain cells can lead to neurological disorders from memory loss to hormonal problems, to dementia, to MS.
There are many other negative implications regarding the use of Aspartame. I can go on and on...I've done the research...I've read the reputable books, by reputable scientists and doctors...so you don't have to. Believe me, Aspartame is not a good solution to weight loss, and the health implications of consuming it are compounding. Read your labels. Be aware of what you are putting in you body. Don't think that because it is on the shelf, that it is safe.
Culprit: ASPARTAME
Aspartame (NutraSWeet, Equal, Spoonfull, Equal-Measure) can be found in over 5,000 products including: soft drinks, cereals, OTC medicines, gum, instant breakfast, vitamins, yogurt...the list goes on. The approval of Aspartame by the FDA is based on unscientific studies and suspicious approval methods. You decide if you want poison in your food, drinks and snacks.
Studies have shown that Aspartame may not be effective in controlling your weight. After all, isn't that why we buy "sugar free" everything. In one of Dr. Mercola's news letters, he states that researchers believe that any kind of sweet taste signals body cells to store carbohydrates and fats, which in turn causes the body to crave more food. The American Cancer Society (1986) said that people who use artificial sweeteners gain more weight than those who avoid them. So,drinking "diet soda" to help you keep off the weight may not be the best solution. Proper diet and exercise is the sure fire way to achieve your ultimate whight goals.
The ADA recommends this poison to persons with diabetes, even though studies show that the use of aspartame leads to the precipitation of clinical diabetes, causes poorer diabetic control in diabetics on insulin or oral drugs, leads to the aggravation of diabetic complications such as retinopathy, cataracts, and neuropathy. Ugh! There is much controversey in this area, so why take the risk. Drink water for goodness sake.
Dr. Russell Blayloc, neurosurgeon, states in his book "Excitotoxins: The Taste that Kills", that Aspartame is carcinogenic and affects brain function negatively (kinda like smoking pot and ingesting drugs) and was approved by the FDA regarding objections from neurosurgeon panel. Constant attack on brain cells can lead to neurological disorders from memory loss to hormonal problems, to dementia, to MS.
There are many other negative implications regarding the use of Aspartame. I can go on and on...I've done the research...I've read the reputable books, by reputable scientists and doctors...so you don't have to. Believe me, Aspartame is not a good solution to weight loss, and the health implications of consuming it are compounding. Read your labels. Be aware of what you are putting in you body. Don't think that because it is on the shelf, that it is safe.
Tuesday, January 13, 2009
Soft Drinks
NOT ON MY PLATE (or in this instance in my CUP)
CULPRIT: Soft Drinks
Americans drink way too much soda and sugary soft drinks. I believe the obesity issues we have in our young kids (and adults) are highly attributed to the amount of soft drinks they consume. Besides having an enormous amount of sugar (usually in the form of HFCS - high fructose corn syrup discussed in an earlier blog), soft drinks have added chemicals such as artificial colors and flavors that can be deteriorating to your health.
Recently, the FDA had to alert several soft drink companies to reduce the amount of Benzene in their soft drinks. When conditions are right, the chemical can form as a result of ascorbic acid and sodium benzoate or potassium benzoate found in the soft drinks. Benzene is a chemical that has been linked to cancer in humans. It is in our air due to automobile emissions and burning coal and oil. Also, benzene is used to produce chemicals, dyes, detergents, synthetic fibers, solvents, rubber and some plastics. The FDA says there's no cause for concern. The FDA alerted the companies that make the soft drinks to keep it under the 5 ppb limit as in public drinking water (all the more reason to drink purified water). Some of the soft drink companies were tested as high as 87.9 ppb.
Weather or not you believe that the FDA has our personal best interest in mind, I recommend you limit your intake of soft drinks. If you do buy them, drink them occasionally, buy natural soft drinks made with pure cane sugar (such as Whole Foods 365 brand or Hansens natural soda) and no added harmful chemicals. Read the labels. Also, don't store soft drink cans in a warm or hot place. Soda that has been sitting in a warm or hot area has a higher aluminumum content. We don't need additional aluminum exposure. We get enough of it in many foods and personal hygene products. Don't think that Diet is any better either. I"ll write about diet soft drinks in my next blog entry.
CULPRIT: Soft Drinks
Americans drink way too much soda and sugary soft drinks. I believe the obesity issues we have in our young kids (and adults) are highly attributed to the amount of soft drinks they consume. Besides having an enormous amount of sugar (usually in the form of HFCS - high fructose corn syrup discussed in an earlier blog), soft drinks have added chemicals such as artificial colors and flavors that can be deteriorating to your health.
Recently, the FDA had to alert several soft drink companies to reduce the amount of Benzene in their soft drinks. When conditions are right, the chemical can form as a result of ascorbic acid and sodium benzoate or potassium benzoate found in the soft drinks. Benzene is a chemical that has been linked to cancer in humans. It is in our air due to automobile emissions and burning coal and oil. Also, benzene is used to produce chemicals, dyes, detergents, synthetic fibers, solvents, rubber and some plastics. The FDA says there's no cause for concern. The FDA alerted the companies that make the soft drinks to keep it under the 5 ppb limit as in public drinking water (all the more reason to drink purified water). Some of the soft drink companies were tested as high as 87.9 ppb.
Weather or not you believe that the FDA has our personal best interest in mind, I recommend you limit your intake of soft drinks. If you do buy them, drink them occasionally, buy natural soft drinks made with pure cane sugar (such as Whole Foods 365 brand or Hansens natural soda) and no added harmful chemicals. Read the labels. Also, don't store soft drink cans in a warm or hot place. Soda that has been sitting in a warm or hot area has a higher aluminumum content. We don't need additional aluminum exposure. We get enough of it in many foods and personal hygene products. Don't think that Diet is any better either. I"ll write about diet soft drinks in my next blog entry.
Monday, January 12, 2009
Ginger pt. 2
Spotlight: Ginger (continued)
Additional benefits of ginger include it's effectiveness as an antibiotic. It has shown to help with protozoal infections, like the amoebic dysentery caused by Giardia. It may help to prevent food poisoning from fish. Sushi lovers, read up! Anisakis larvae nematodes in fish can make us sick. The 6-shogaol and 6-gingerol molecules in ginger kill these little suckers.
Ginger has been shown in studies to reduce inflammation in arthritis. This also helped reduce joint pain. In Ayurvedic medicine, ginger has a long history of use as an anti-inflammatory.
Ginger is very good for warming the body and enhancing circulation. Ginger stimulates blood flow and may act as an antioxidant. It can help lower cholesterol and prevent cardiovascular disease. Ginger can help decrease the "stickiness" of platelets because it inhibits platelet aggregation, a factor contributing to atherosclerosis and clotting problems.
Ginger has additional benefits including: toning of the intestinal muscles, improving bile flow, helping in the digestion of fats and lessening the risk inflammation along the lining of the intestines. Ginger is an amazing root that has been used for centuries in ancient cultures.
See recipe ideas in ginger part 1.
Additional benefits of ginger include it's effectiveness as an antibiotic. It has shown to help with protozoal infections, like the amoebic dysentery caused by Giardia. It may help to prevent food poisoning from fish. Sushi lovers, read up! Anisakis larvae nematodes in fish can make us sick. The 6-shogaol and 6-gingerol molecules in ginger kill these little suckers.
Ginger has been shown in studies to reduce inflammation in arthritis. This also helped reduce joint pain. In Ayurvedic medicine, ginger has a long history of use as an anti-inflammatory.
Ginger is very good for warming the body and enhancing circulation. Ginger stimulates blood flow and may act as an antioxidant. It can help lower cholesterol and prevent cardiovascular disease. Ginger can help decrease the "stickiness" of platelets because it inhibits platelet aggregation, a factor contributing to atherosclerosis and clotting problems.
Ginger has additional benefits including: toning of the intestinal muscles, improving bile flow, helping in the digestion of fats and lessening the risk inflammation along the lining of the intestines. Ginger is an amazing root that has been used for centuries in ancient cultures.
See recipe ideas in ginger part 1.
Friday, January 9, 2009
Ginger
SPOTLIGHT: GINGER
Brian - this one's for you.
Doctors will prescribe antacids for recurring acid indigestion, reflux, etc.; or you probably pop Tums like they're going out of style. This method does not get to the root of the problem. It just relieves the symptoms. The root of the problem is usually that the lining of your stomach is weak due to poor diet or aging. Therefore, your stomach can not handle the acid that is essential for the digestion process. The acid plays an important role in digestion and aids in utilizing nutrients from food and minimizes food particles going into your blood stream which may cause all sorts of havoc. Drinking ginger tea has been know for many years to strengthen the stomach lining, therefore, reducing and in most cases, eliminating the discomfort of acid indigestion etc.
I'll write more on the benefits of ginger listed above in my next blog entry.
RECIPE IDEAS:
Ginger Carrot Soup
www.drweil.com
Miso Soup
www.drweil.com
I'll write more on the benefits of ginger listed above in my next blog entry.
RECIPE IDEAS:
Ginger Carrot Soup
www.drweil.com
Miso Soup
www.drweil.com
Thursday, January 8, 2009
CARROTS
FOOD SPOTLIGHT: CARROTS
What kid doesn’t like carrots? Just the color alone will give you some inclination as to the nutritional value of this little veggie. As you may already know, carrots are excellent for your eyes. They contain lutein and zeaxanthin, which are carotenoids that work together to protect your eyes from macular degeneration and cataracts. In addition, the carotenoids found in carrots, alpha- carotene and beta-carotene, convert in the body into vitamin A. These carotenoids have cancer protective properties and are great antioxidants and immune stimulators. Studies have shown that carotenoids perform best when working together, and should be obtained naturally through nutrition, not in a synthetic form. Cooking carrots makes the nutrients more bioavailable; But by all means, continue snacking on raw carrots.
RECIPE IDEA: Carrots are so delicious that lightly cooking them in a little water, organic butter and sea salt is all you need. I also love cooking them in Asian veggie dishes with ginger, miso, garlic, green onion, sesame oil, and a little sweetener such agave nectar or honey.
FOOD CULPRIT: HFCS PT. 2
Is High Fructose Corn Syrup making you fat?
Additional Information from Dr. Weil.com
What kid doesn’t like carrots? Just the color alone will give you some inclination as to the nutritional value of this little veggie. As you may already know, carrots are excellent for your eyes. They contain lutein and zeaxanthin, which are carotenoids that work together to protect your eyes from macular degeneration and cataracts. In addition, the carotenoids found in carrots, alpha- carotene and beta-carotene, convert in the body into vitamin A. These carotenoids have cancer protective properties and are great antioxidants and immune stimulators. Studies have shown that carotenoids perform best when working together, and should be obtained naturally through nutrition, not in a synthetic form. Cooking carrots makes the nutrients more bioavailable; But by all means, continue snacking on raw carrots.
RECIPE IDEA: Carrots are so delicious that lightly cooking them in a little water, organic butter and sea salt is all you need. I also love cooking them in Asian veggie dishes with ginger, miso, garlic, green onion, sesame oil, and a little sweetener such agave nectar or honey.
FOOD CULPRIT: HFCS PT. 2
Is High Fructose Corn Syrup making you fat?
Additional Information from Dr. Weil.com
"Now, new research from University of Texas Southwestern Medical Centers shows what many have long suspected: our bodies make fat from fructose more readily than from other kinds of sugar. In the research, published in the Journal of Nutrition, six healthy individuals went through three tests: one in which they drank 100 percent glucose, another with half glucose and half fructose, and a third with 25 percent glucose and 75 percent fructose. The tests were random and double-blind, and the subjects ate a regular lunch about four hours later.
The researchers found that lipogenesis, the process by which sugars are turned into body fat, increased significantly when as little as half the glucose was replaced with fructose. Fructose given at breakfast also changed the way the body handled the food eaten at lunch. After fructose consumption, the liver increased the storage of lunch fats that might have been used for other purposes."
Wednesday, January 7, 2009
Spinach/Food By Man
SPOTLIGHT: SPINACH
Spinach is high in vitamin K. Vitamin K activates osteocalcin. Osteocalcin is a compound that works hand-in-hand with calcium and magnesium for bone health. It actually anchors calcium molecules inside the bone. Spinach is also a good source of calcium and is a better source of calcium than milk products. It also has vitamin A, maganase, folic acid (which helps bring down the dangerous chemical homocysteine - harmful to blood vessels and puts you at risk of heart disease), magnesium, iron, vitamin C, and quercetin (a powerful anti-inflammatory compound). Spinach has impressive anticancer properties as well. Just one cup of cooked spinach provides 294% of your daily value for vitamin A. Spinach is highly contaminated with pesticides, so buy organic if you can.
RECIPE IDEA: I like to lightly cook spinach in a little organic chicken broth, a little hormone free, antibiotic free butter (or sometimes I use ghee, clarified butter), sea salt and freshly grounded black pepper. Kids will love it this way. Add spinach to every green, leafy salad you eat. Add it to pasta and soups (at the very end of cooking).
FOOD CULPRIT: FOOD BY MAN
"Foods by Man" are foods that have been artificially processed, such as, white sugar, white flour, dinner-in-a-box, and dinner-in-a-can. These foods have been processed to the point where they have very little nutritional value. The enzymes have been pulverized. We need enzymes to digest food properly and utilize the nutrients in food. They contain chemicals that are known to be carcinogenic and chemicals that damage your brain cells. Check out book by neurosurgeon, Dr. Blaylock - Excitotoxins: The Taste That Kills. He links food additives with degenerative diseases such as dementia, Parkinson's and Alzheimers. http://www.blaylockreport.com/
Spinach is high in vitamin K. Vitamin K activates osteocalcin. Osteocalcin is a compound that works hand-in-hand with calcium and magnesium for bone health. It actually anchors calcium molecules inside the bone. Spinach is also a good source of calcium and is a better source of calcium than milk products. It also has vitamin A, maganase, folic acid (which helps bring down the dangerous chemical homocysteine - harmful to blood vessels and puts you at risk of heart disease), magnesium, iron, vitamin C, and quercetin (a powerful anti-inflammatory compound). Spinach has impressive anticancer properties as well. Just one cup of cooked spinach provides 294% of your daily value for vitamin A. Spinach is highly contaminated with pesticides, so buy organic if you can.
RECIPE IDEA: I like to lightly cook spinach in a little organic chicken broth, a little hormone free, antibiotic free butter (or sometimes I use ghee, clarified butter), sea salt and freshly grounded black pepper. Kids will love it this way. Add spinach to every green, leafy salad you eat. Add it to pasta and soups (at the very end of cooking).
FOOD CULPRIT: FOOD BY MAN
"Foods by Man" are foods that have been artificially processed, such as, white sugar, white flour, dinner-in-a-box, and dinner-in-a-can. These foods have been processed to the point where they have very little nutritional value. The enzymes have been pulverized. We need enzymes to digest food properly and utilize the nutrients in food. They contain chemicals that are known to be carcinogenic and chemicals that damage your brain cells. Check out book by neurosurgeon, Dr. Blaylock - Excitotoxins: The Taste That Kills. He links food additives with degenerative diseases such as dementia, Parkinson's and Alzheimers. http://www.blaylockreport.com/
Tuesday, January 6, 2009
Broccoli/High Fructose Corn Syrup
Start the New Year right! Subscribe to my blog and get relevant, quick information regarding foods that are conducive to good health and foods that are not. Achieving good health can be yours. It does not matter if you have weight issues, health issues (cold and flu, diabetes, cancer etc.) Your change can start this year. It starts with healthful foods. It takes time to learn and get motivated. So stick with me.
FOOD SPOTLIGHT - BROCCOLI
Broccoli is loaded with nutritional goodness. It has cancer -fighting phytochemicals called isothiocyanates, which have a neutralizing effect on carcinogens. Broccoli is loaded with vitamins. One cup contains about 2 g of protein, 2g of fiber, 288 mg potassium, 43 mg calcium, 81 mg of vitamin C. It also has folate, magnesium, phosphorus, beta-carotene, vitamin A, and lutein and zeaxanthin - excellent eye nutrition. Broccoli is also one of the foods least contaminated with pesticides. So don't sweat it if you can't buy organic.
RECIPE IDEA: Broccoli can be prepared deliciously and quickly. Steam for 3-5 minutes then sautée in olive oil. Don't over-cook veggies, they should still be bright in color and not soggy. Add crushed garlic and some crushed red pepper - other nutritional powerhouses. Add a little sea salt to taste. Throw in some fresh parsley for additional health benefits.
NOT ON MY PLATE!
Culprit: High Fructose Corn Syrup (HFCS-55)
High Fructose Corn Syrup is natural right? It comes from corn. Is it conducive to good health? I don't think so. HFCS is not considered as "good" calories. Here's one reason why - In the book "Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health", Gary Taubes, physics at Harvard and nutritional journalist states that sugar is the one ingredient that has risen quite dramatically over the past thirty years in the form of HFCS consumption. He states:
FOOD SPOTLIGHT - BROCCOLI
Broccoli is loaded with nutritional goodness. It has cancer -fighting phytochemicals called isothiocyanates, which have a neutralizing effect on carcinogens. Broccoli is loaded with vitamins. One cup contains about 2 g of protein, 2g of fiber, 288 mg potassium, 43 mg calcium, 81 mg of vitamin C. It also has folate, magnesium, phosphorus, beta-carotene, vitamin A, and lutein and zeaxanthin - excellent eye nutrition. Broccoli is also one of the foods least contaminated with pesticides. So don't sweat it if you can't buy organic.
RECIPE IDEA: Broccoli can be prepared deliciously and quickly. Steam for 3-5 minutes then sautée in olive oil. Don't over-cook veggies, they should still be bright in color and not soggy. Add crushed garlic and some crushed red pepper - other nutritional powerhouses. Add a little sea salt to taste. Throw in some fresh parsley for additional health benefits.
NOT ON MY PLATE!
Culprit: High Fructose Corn Syrup (HFCS-55)
High Fructose Corn Syrup is natural right? It comes from corn. Is it conducive to good health? I don't think so. HFCS is not considered as "good" calories. Here's one reason why - In the book "Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health", Gary Taubes, physics at Harvard and nutritional journalist states that sugar is the one ingredient that has risen quite dramatically over the past thirty years in the form of HFCS consumption. He states:
"By defining carbohydrate foods as good or bad on the basis of their glycemic index, diabetologists and public-health authorities effectively misdiagnosed the impact of fructose on human health. The key is the influence of glucose or fructose not on blood sugar but on the liver. Glucose goes directly into the bloodstream and is taken up by tissues and organs to use as energy; only 30-40 percent passes through the liver. Fructose passes directly to the liver, where it is metabolized almost exclusively. As a result, fructose "constitutes a metabolic load targeted on the liver...""...Given time, high-fructose diets can induce high insulin levels, high blood sugar, and insulin resistance, even though in the short term fructose has little effect on either blood sugar or insulin and so a very low glycemic index."
So check your labels - you'll be surprised - HFCS is in many products including soft drinks, breads, snacks, baked goods et al.
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