Archive for Food Feature

This food feature article was published in an earlier edition of A Healthy You.

Prep Time: 10 minutes
Cooking Time: 20-40 minutes (depending on cookware)
Yield: 2-3 servings

Ingredients

1 bunch of fresh collard greens (chopped)
1 onion, thinly sliced
fresh garlic (as much as you want)
olive oil
soup broth (vegetable or chicken broth)
salt & pepper to taste (we used smoke-seasoned salt)
red chili flakes to taste
tabasco to taste

Directions

Sauté minced garlic in olive oil (medium heat)
Add thinly sliced onions (I used red onions for better nutrition. See Bali Food Plan)
When the onions are starting to soften, add the collard greens.
Add a few ounces of broth
Season to taste with either Himalayan sea salt or a smoked-seasoned salt.
Add a sprinkle of red chili flakes.
Cover the pot and once steam has built up, reduce the temperature to low heat. (I used an InstantPot and used the “steam” setting for 20 minutes.
Add tabasco to taste before serving

What are Collard Greens?

• Loose-leafed green plants

• Species: Brassica oleracea

• Family: cruciferous

Possible Health Benefits

Digestion

Cardiovascular (heart)

Bone

Skin & hair

Studies indicate that Collard Greens can reduce risk of glaucoma, may prevent cancer, and could provide detox support.

Source: What are Collard Greens? Nutrition Facts & Benefits, By Jon Yaneff, Food for Better Health

Meal Idea – Salad

Lunch time! pic.twitter.com/5X8AygPpdc

— RuthAntebiGuten ⭐⭐⭐ (@RuthAntebiGuten) June 1, 2020

After Rosangel & I finished the Cafecit Break podcast, I went to run an errand with my Mom. When I returned, my hubby had made a salad!!!

I must confess that I was really hungry. I made some cool celery juice & drank it while I added some ingredients to my salad.

I posted the above Tweet, and was asked by Henry’s Ice Cream@HenrysIceCream about the ingredient:

Here’s what I responded:

1st: Fresh celery juice

2nd:Spring Mix, Kimchi (homemade), Steamed carrots, mushrooms, cucumber, blue cheese crumbles, olives, fermented pickle (homemade), dandelion greens, shredded carrots, cherry tomatoes, chickpeas. Dressing: olive oil & balsamic vinegar.

My hubby (@gushin) made the base salad (no tomatoes, chickpeas, dandelion greens) while I was out. He added tuna and poppy seed dressing to his. I added the tomatoes, chickpeas, & dandelion greens (no tuna) and had the evoo & balsamic vinegar dressing on mine.

It was really yummy & quite satisfying.

Food Focus: Blue Corn

July 12, 2015

Food Focus: Blue Corn

I’ve been intrigued by the nutrition value of blue corn since Dr. Roby Mitchell first introduced me to his BALi Eating Plan several years ago.

Blue corn is also known as Hopi maize, It is grown in Mexico and U.S., particularly in Arizona and New Mexico and has advantages over white or sweet corn. About the Hopi blue corn:

It’s a unique, indigenous breed.
It grows only to be about 6-inches long.
It provides about 30% more nutrients than average corn eaten by Americans.
It contains 20 percent more protein.
It has a lower glycemic index than white corn.
It is a more complete protein source.
It tastes sweeter.
Blue Corn is not GMO.

“On many levels, corn is incredibly important to Hopi culture—but it’s importance stems not from its genetic prevalence in everything, but in its spiritual significance, and in the totally organic way in which it is grown, harvested, and eaten.” – Lucas Ropek, SEED: The Untold Story

About the Hopi:

They still farm.
They still live in small, tight-knit communities.
They still carry on the traditions and rituals that their ancestors have carried on for hundreds of years.
The Hopi have developed their systems of agriculture.
They have preserved their community for the past millennium.
The “blue” Hopi corn is their staple.

The Hopi tradition includes a belief that they were given a choice between different corn varieties at the beginning of time and they chose the blue corn, because of its small size (as a symbol of humility). They live a simple life.

For the Hopi, corn is not only a crop, but a metaphor for life. People begin as seeds planted in their mother’s wombs. They then emerge into world, and are blessed by sunlight, air, and the sustaining power of family and community. Because of this, the Hopi see corn and people as going through the same basic process of transformation, from birth till death: they begin as seeds, are cultivated, grow, develop, mature, then die and return to the soil—entering back into the cosmos in a different form. Death is not the end of existence, but simply another transformation. These beliefs manifest themselves further in the Hopi rites-of-passage rituals that very young children go through. Hopi children are led from the house on the 20th day of their life and are given an ear of corn, as the sun rises in the East. To the Hopi, planting corn is considered to be a religious activity. The Hopi say “Um Hapi Qaa’oniwti,” which means “people are corn.”

– Lucas Ropek, SEED: The Untold Story

“Maize subjected to the nixtamalization process has several benefits over unprocessed grain: it is more easily ground; its nutritional value is increased; flavor and aroma are improved; and mycotoxins are reduced.”

–https://en.wikipedia.org/wiki/Nixtamalization

Preparation:

Unprocessed maize is deficient in free niacin. When the Maize is cooked with lime, it releases the niacin. A technique called nixtamalization is used to prepare the corn using a trace of lime. This is an ancient way of balancing and enhancing corn products. This technique has been used since early Mesoamerican history to process the blue maize to make it release free niacin. Populations that depend on untreated maize as a staple food risk malnourishment, and its people are more likely to develop deficiency diseases.

Eaten alone, Maize is also deficient in essential amino acids. When combined with beans, the meal provide the amino acids required to balance the diet for protein.

“Very simply, we subsidize high-fructose corn syrup in this country, but not carrots. While the surgeon general is raising alarms over the epidemic of obesity, the president is signing farm bills designed to keep the river of cheap corn flowing, guaranteeing that the cheapest calories in the supermarket will continue to be the unhealthiest.”
― Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals

Nixtalamalization:

The word, nixtamalization comes from the Nahuati words: nextli (ashes) and tamalli (maize dough)
The maize is cooked in water with slaked lime (Calcium Hydroxide) to loosen the hard endosperm that protects the corn kernel.
By adding just a small amount of lime (calcium hydroxide) to water, the pH changes to more alkaline, which shifts the availability of certain nutrients in the maize.
To make Calcium Hydroxide, simply add Cal (ground limestone aka calcium oxide) to water.

Ingredients & Process:

1 kg (2.2 lb. dry corn – check to make sure it’s free of all foreign objects)
1 cup water
1 Tablespoon Cal
Add corn to a pot of warm water.
In a mixing bowl, prepare the Calcium Hydroxide (add the Cal to the cup of water).
Add the Calcium Hydroxide to the pot.
Bring to a boil.
Boil for 5 minutes.
Remove from heat.
Allow the pot of boiled corn to sit overnight.
The next day, drain the corn and rinse it under running water.
Rub the corn in your hands to remove the skin.
Grind the corn in an electric grinder (molino) to make the masa.
The masa needs to be kneaded until smooth.
You can use the masa to make tortillas or to make tamales, or other tasty recipes. A tortilla press is helpful to make the tortillas.

This process helps to develop the protein in the corn, makes it more nutritious and digestible.

.Nutrition Data for Blue Cornmeal:

Native American Legends

Blue Corn Maiden and the coming of Winter

A Hopi Legend

Blue Corn Maiden was the prettiest of the corn maiden sisters. The Pueblo People loved her very much, and loved the delicious blue corn that she gave them all year long. Not only was Blue Corn Maiden beautiful, but she also had a kind and gentle spirit. She brought peace and happiness to the People of the Pueblos.

One cold winter day, Blue Corn Maiden went out to gather firewood. This was something she would not normally do. While she was out of her adobe house, she saw Winter Katsina. Winter Katsina is the spirit who brings the winter to the earth. He wore his blue and-white mask and blew cold wind with his breath. But when Winter Katsina saw Blue Corn Maiden, he loved her at once.

He invited her to come to his house, and she had to go with him. Inside his house, he blocked the windows with ice and the doorway with snow and made Blue Corn Maiden his prisoner. Although Winter Katsina was very kind to Blue Corn Maiden and loved her very much, she was sad living with him. She wanted to go back to her own house and make the blue corn grow for the People of the Pueblos.

Winter Katsina went out one day to do his duties, and blow cold wind upon the earth and scatter snow over the mesas and valleys. While he was gone, Blue Corn Maiden pushed the snow away from the doorway, and went out of the house to look for the plants and foods she loved to find in summer. Under all the ice and snow, all she found was four blades of yucca.

She took the yucca back to Winter Katsina’s house and started a fire. Winter Katsina would not allow her to start a fire when he was in the house.

When the fire was started, the snow in the doorway fell away and in walked Summer Katsina. Summer Katsina carried in one hand fresh corn and in the other many blades of yucca. He came toward his friend Blue Corn Maiden.

Just then, Winter Katsina stormed through the doorway followed by a roar of winter wind. Winter Katsina carried an icicle in his right hand, which he held like a flint knife, and a ball of ice in his left hand, which he wielded like a hand-ax. It looked like Winter Katsina intended to fight with Summer Katsina.

As Winter Katsina blew a blast of cold air, Summer Katsina blew a warm breeze. When Winter Katsina raised his icicle-knife, Summer Katsina raised his bundle of yucca leaves, and they caught fire. The fire melted the icicle.

Winter Katsina saw that he needed to make peace with Summer Katsina, not war. The two sat and talked.

They agreed that Blue Corn Maiden would live among the People of the Pueblos and give them her blue corn for half of the year, in the time of Summer Katsina. The other half of the year, Blue Corn Maiden would live with Winter Katsina and the People would have no corn.

Blue Corn Maiden went away with Summer Katsina, and he was kind to her. She became the sign of springtime, eagerly awaited by the People.

Sometimes, when spring has come already, Winter Katsina will blow cold wind suddenly, or scatter snow when it is not the snow time. He does this just to show how displeased he is to have to give up Blue Corn Maiden for half of the year.

Quoted From: http://www.firstpeople.us/FP-Html-Legends/Blue_Corn_Maiden_And_The_Coming_Of_Winter-Hopi.html

References:

https://en.wikipedia.org/wiki/Blue_corn
http://www.firstpeople.us/FP-Html-Legends/Blue_Corn_Maiden_And_The_Coming_Of_Winter-Hopi.html
http://www.azcentral.com/news/native-americans/?content=hopi-corn
https://ceseedproduction.wordpress.com/2013/12/28/the-story-of-the-hopi-part-one/
http://drlwilson.com/Articles/BLUE%20CORN%20CHIPS.htm
https://www.youtube.com/watch?v=pcan7L4azWc
https://en.wikipedia.org/wiki/Nixtamalization

Food Focus: Essential Fatty Acids

June 18, 2015

Food Focus: Essential Fatty Acids

In a previous post, Food Focus: Oils and Fats I wrote about Healthy Fats. This post focuses on Essential Fatty Acids (EFA’s), which are an important component of a balanced nutrition plan. Here’s why:

They are necessary for building & protecting healthy cell membranes.
They surround your cells & keep water & nutrients inside while letting toxins & waste out.
They support the creation and maintenance of healthy skin cells. Healthy cells are plump, water filled cells with strong membranes.
When there’s not enough EFA’s in the system, the cells become weak. Weak skin cells can cause saggy skin, acne, dry skin.

The reason they are called Essential Fatty Acids is because they are essential for our health yet they are not produced by the body.

Examples of EFA’s are:

olive oil
walnuts
salmon & other wild fish
avocado
flax seed
coconut oil
organic grass-fed butter

Food Focus: Peppercorns

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Food Focus: Peppercorns

We are all familiar with black pepper as a seasoning. How many of us know that it is actually a medicinal berry that grows from a vine?

: Black Peppercorns

: Piper Nigrum

Black, white, and green peppercorns are all berries from the same vine. Black peppercorns are actually dried green peppercorns that are picked before they ripen. If they are left on the vine to ripen, the peppercorns become a bright red color. The bright red outer skin can be ripped off, leaving the white peppercorns.

White pepper is mostly used in white sauces and in recipes that would be “marred” with black specks. However, the aromatic flavor of pepper is found mostly in the skin.

Claudia Ward, in Healing Powers of Ayurvedic Spices, recommends that black pepper sauteed in ghee or olive oil for “improved brain nourishment”. She states that: “Pepper helps carry nutrition across the blood brain barrier. Since the brain is over 50% fat, it is nourished by high quality oils”.

I have been taught that pepper stimulates the digestion, but it should be used sparingly because of its heat content. According to Ms. Ward, “Black pepper helps correct digestive disorders and its vital component called piperine strengthens immunity and the functioning of the heart and kidneys”.

Black Pepper is a good source of Vitamin C, Calcium, Magnesium and Potassium, Dietary Fiber, Vitamin K, Iron, Copper and Manganese.

References:

Sophie Grigson’s Ingredients Book, 1993, published by Mitchell Beazley
Healing Powers of Ayurvedic Spices, by Claudia Ward, LAc, Dipl. C.H. CAS
http://nutritiondata.self.com/facts/spices-and-herbs/200/2

Food Focus: Tomatoes

May 29, 2015

Food Focus: Tomatoes

Folklore

Tomatoes used to be grown solely for decorations. In fact, during Colonial times, tomatoes were thought to be poisonous and that its poison would turn blood into acid. Meanwhile, the native people of South and Central America regarded tomato seeds as aphrodisiacs. The first tomatoes were probably first cultivated in Peru (wild tomatoes can still be found in the Andes).

The names associated with the tomato in Europe didn’t help the Puritans feel at ease: “pomi d’oro” (golden apple) in Italian & the French “pomme d’amour” (love apple). It didn’t help matters that, except for the fruit, all of the plant components are poisonous. Luckily, once the Colonists tasted the fruit, the tomato was here to stay.

Although botanically the tomato is a fruit, a dispute arose in 1887 over the taxability of tomatoes (they were treated as vegetables). In 1893, the Supreme Court ruled in that the tomato was a vegetable and therefore subject to the tariff. Now, the tomato is the state vegetable of New Jersey, and in Arkansas, the tomato is both the state fruit and the state vegetable!

The tomato made an impact on modern science because it began to pop up on the lists of foods preferred by people that were cancer free. In a large study in Wales, tomatoes ranked high as protectors against acute appendicitis.

Possible Therapeutic &/or Preventative Effects:

Cancer
Cardiovascular Disease
Appendicitis
Prostate Cancer
Colorectal Cancer
Blood pressure
Heart health
Diabetes
Skin
Constipation
Pregnancy
Depression

Nutrition Data

Tomatoes are low in sodium and high in potassium and contain:

Vitamin E
Thiamine
Riboflavin
Niacin
Vitamin B6
Folate
Manganese
phosphorous
magnesium

Vitamin	%DV
Vitamin A	25%
Vitamin C	32%
Vitamin K	15%
Potassium	10%

Risks and Precautions

Buy organic, if at all possible. Cherry tomatoes are on The Environmental Working Group’s Dirty Dozen, which suggests that conventionally grown cherry tomatoes have a higher risk of pesticide exposure.
Since tomatoes are high in potassium, they should be used in moderation when taking Beta-blockers (which can cause potassium levels to increase in the blood). If you have kidney function issues, your kidneys might not be able to remove excess potassium from the blood, so extreme caution should be taken when eating foods that are high in potassium.

Sources:

Jean Carper, The Food Pharmacy, Bantam Book, 1988
http://www.medicalnewstoday.com
https://www.planetnatural.com/
http://nutritiondata.self.com/

Food Focus: Mesclun

May 20, 2015

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Food Focus: Mesclun

What is Mesclun? I didn’t know either. That is, until we received an order from the Organic Food Coop we used to use before we bought our Tower Garden.

Here’s the Wikipedia version: “Mesclun is a salad mix of assorted small, young salad green leaves, that originated in Provence, France. The traditional mix usually includes chervil, arugula, leafy lettuces and endive, while the term may also refer to an undetermined mix of fresh and available baby salad greens,[1] including lettuces, spinach, arugula (rocket, or roquette), Swiss chard (silver beet), mustard, endive, dandelion, frisée, mizuna, mâche (lamb’s lettuce), radicchio, sorrel, and/or other leaf vegetables.”

Suggested recipe:

Mix the desired quantity of mesclun mix, add some extra arugula, sprinkle it with chopped basil,and a couple of sprigs of fresh thyme.
You can add tomatoes, avocado*, and cucumber.
For the dressing, a little bit of olive oil* with grated ginger and some citrus juice. (key lime, lemon, or blood orange).

Arugula is a good source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper. It’s high in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese.

Chervil is low in Sodium. It is a good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Vitamin B6, Magnesium, Phosphorus and Selenium, and a very good source of Vitamin A, Vitamin C, Folate, Calcium, Iron, Potassium, Zinc and Manganese.

Green Leaf Lettuce is a good source of Protein, Calcium, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Iron, Potassium and Manganese. (note: use red leaf lettuce for added selenium).

*Avocado is a superfood. It is is very low in Sodium (10.5 mg) and very high in potassium (727 mg). It is FULL of healthy fats (2534mg of Omega-6 fatty acids per 165mg of Omega-3 fatty acids). It is also a good source of Dietary Fiber, Vitamin C, Vitamin K and Folate.

You can check out more nutritional information for the other mesclun ingredients at http://nutritiondata.self.com.

Check out other Raw and Cooling Salad Ideas, in an earlier post.

*Want to experiment with other salad oils? Here’s a prior post of oils & fats.

Food Focus: Horseradish

February 8, 2013

Food Focus: Horseradish

Did you know that for centuries horseradish was thought of as a medicine and not as a condiment? In the 1500’s, it was known in England as “Red Cole” and it grew wild in several areas of the country.

Horseradish can be used medicinally as the root contains an antibiotic substance as well as Vitamin C. It has been used externally as a compress that is heat-producing and pain-relieving for neuralgia, stiffness and pain in the back of the neck. It has been used internally to treat kidney conditions which cause water to be retained by the body, as it is believed to be a very powerful diuretic.

Traditional Preparation- Recipe

1 ounce chopped fresh horseradish root
1/2 ounce bruised mustard seed
1 pint of boiling water

Allow the horseradish and mustard seed to soak in the water in a covered bowl for four hours, then strain. The above preparation concoction has been used as a diuretic (3 tablespoons, three times a day). It can also be mixed with white wine.

Home Remedy for Hoarseness

Make a syrup made from the following:

grated horseradish
honey
water

Culinary Uses

Horseradish has a sharp, mustardy taste. The condiment is made by grating the fresh root and adding vinegar. Some commercial versions add mayonnaise.

Reference & Illustration Credit: Rodale’s Illustrated Encyclopedia of Herbs, Rodale Press, 1987; Illustrator:Frank Fretz

Food Focus: Ginger

February 7, 2013

Food Focus: Ginger

Ginger has been used for centuries. It was used by the Greeks as early as 4400 years ago and by the Spanish in the 16th century. It is spicy, yet soothing and is an easily recognizable ingredient in Oriental cuisine.

Ginger is widely used in cooking and in the healing arts, as it is a safe and effective herb that:

soothes indigestion
relieves flatulence
is effective against motion sickness
promotes circulation

Chef’s Tip
Add 1 slice of peeled fresh ginger into a marinade for every lb. of meat or poultry.

Ginger is easily available fresh, powdered, or in dry pieces. To store fresh ginger, it should be refrigerated. If it is wrapped first in a paper towel and then wrapped tightly in plastic, it will keep for weeks or months.

Glenn’s Tip
Keep fresh ginger frozen until it’s ready to use. Peel it if it is not known to be organic.

Recipe for Fresh Ginger Tea:

Pour one pint of boiling water over 1 ounce of grated ginger
Steep for 5-20 minutes
Drink 1-2 cups per day, either hot or warm

Ginger is a mild stimulant which promotes circulation. On a cold day, ginger tea can warm and invigorate you. If you don’t feel like grating the ginger, just pour the boiling water on top of the rhizome. The tea won’t be as strong that way. You can sweeten it with a bit of honey or stevia. If you’re really adventurous, you can add a bit of grated fresh turmeric root to the tea. That will increase the anti-inflammatory properties of the tea. Cheers!!!

Reference: Rodale’s Illustrated Encyclopedia of Herbs, Rodale Press, 1987;

It Burns So Good!

February 1, 2013

It Burns So Good!

Last month, on Rosh Chodesh (the New Moon), I joined hundreds of people across the globe in a “virtual” event. I was invited to the Master Tonic Party. Ok, so it sounds pretty weird. Actually, it was tremendous fun!

I have been asked by many of my friends to post the recipe, so here it is:

Master Tonic Ingredients

1 part fresh chopped or grated garlic cloves
1 part fresh chopped or grated white onions, or the hottest onions available
1 part fresh grated ginger root (increases circulation to the extremities)
1 part fresh grated horseradish root (increases blood flow to the head)
1 part fresh chopped or grated Cayenne peppers, Jalapenos, Serranos, Habeneros, African bird peppers….any combination of the hottest peppers available

The garlic cloves and onions are antibacterial, antifungal, antiviral, antiparasitical. The ginger root increases circulation to the extremities. The horseradish root increases the blood flow to the head. More on the various peppers in a future blog post. Come back soon.

In lieu of the horseradish, I used Daikon radishes, as I had those on hand and was on too tight a schedule to run to the market and buy the horseradish.

Try to use fresh organic ingredients, whenever possible.

Here are the instructions, as I received them:

Fill a jar 3/4 full with equal amounts of the garlic, onion, radish, ginger and peppers.
Top it off with raw, unfiltered, unbleached, non-distilled, organic apple cider vinegar.
Cover it well
Store it in a cool pantry for a period of two weeks.
Shake it daily. Shake it well. At least once per day. Twice daily would be great.

Ready To Be Stored Away For 2 Weeks

This recipe whould be prepared during the NEW MOON and strained & bottled on the FULL MOON (approximately two weeks). The mixture should be strained well before bottling it.

I decided to get a bit creative. Here are the steps that I took:

Strained the entire amount through a large-mesh sieve
Strained the fluid through a fine-mesh sieve
“nutri-blasted” the remaining pulp in batches by filling the large nutribullet cup 3/4 full with pulp and additional apple cider vinegar to the “fill line” and processing it until smooth.
Strained the nutri-blasted pulp through the two sieves
Strained the residue through a cheesecloth bag
Placed the dry pulp on a stone tray and placed it in the oven to dry at a temoerature of 115F
The last step was interesting because I had to manually squeeze the cheesecloth bag to obtain all of the remaining fluid. WARNING: USE GLOVES OR A PLASTIC BAGGIE OVER YOUR HANDS TO PROTECT YOUR SKIN.
Bottle the liquid & label the bottles.

Here are the pictures of the results:

Ready To Be Labeled

Once dry, the residue can be milled to a fine powder that can be used as a seasoning.

Residue Can Be Used As Seasoning

L’Chaim!!!!

Food Focus: Pineapple

December 19, 2012

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Food Focus: Pineapple

Did you know that pineapple is a compound fruit? I didn’t even know what a compound fruit was until I did my research for this article. A compound fruit is a fruit that develops from many small fruits that become fused together around a central core. It’s low in calories: around 50 calories/100 grams (approx. 3/5 cup) and contains a digestive enzyme called bromelain that digests food by breaking down the proteins. Bromelain has also been found to have anti-inflammatory properties, as well as anti-clotting and anti-cancer properties. Studies have shown that regular consumption of pineapple helps prevent arthritis (note—“-itis” indicates inflammation), indigestion and worm infestation.

In terms of percentage of RDA, pineapple contains:

Vitamins
- Folates – 4.5%
- Niacin – 4%
- Pyridoxine – 9%
- Riboflavin – 1.5%
- Thiamin – 6.5%
- Vitamin A – 2%
- Vitamin C – 80%
- Vitamin E – <1%
- Vitamin K – 0.5%
Electrolytes
- Potassium – 2.5%
Minerals
- Calcium – 13%
- Copper – 12%
- Iron – 3.5%
- Magnesium – 3%
- Manganese – 40%
- Phosphorous – 1%
- Selenium – <1%
- Zinc – 1%

Pineapple has always been one of my favorite fruits. I also love to make fresh pineapple/carrot juice. Yummy.

Reference: http://www.nutrition-and-you.com/pineapple.html

Food Focus: Maca Powder

December 19, 2012

Food Focus: Maca Powder

Maca powder is a super food. Dried maca root contains about 10% protein that is mostly obtained from amino acids, which are the building blocks of protein. It is grown in the Andes Mountains and has historically been a valuable commodity to the indigenous people of the Andes Mountain region. It has been used for nutritional as well as medicinal purposes. Maca is also referred to as Peruvian Ginseng, because it is said to enhance fertility in both humans and animals. It is reported to stimulate the immune system, enhance memory, and increase stamina. It’s also used as an aphrodisiac. Although it is a super food, a little goes a very long way. The values shown below are for an amount of 100g. However, the typical serving size is only 0.8g (1/3 tsp).

Vitamins
- Niacin – 29%
- Pyridoxine (Vitamin B-6) – 57%
- Riboflavin –21%
- Vitamin C – 475%
Electrolytes
- Potassium – 57%
Minerals
- Calcium – 25%
- Copper – 300%
- Iron – 82%
- Manganese – 39%
- Sodium – 1%

I add ½ teaspoon of maca powder to our smoothies. I also try to not use maca every day.

References:

http://rainforest-database.com/plants/maca.htm

http://nutritiondata.self.com/facts/custom/2193874/0?print=true

Food Focus: Bananas

December 19, 2012

Food Focus: Bananas

As you probably already know, the fruit named banana is a high calorie tropical fruit. A serving of 100g of bananas (approx. 2/5 cup smashed bananas) contains around 90 calories. It is easy to digest and provides almost immediate energy due to its simple sugars like fructose and sucrose. It also contains soluble fiber, which helps prevent constipation. Bananas contain health promoting flavonoids and is a very good source of vitamin B6 (about 28% of the RDA) and provides minerals like copper, magnesium, manganese, and is a very rich source of potassium, which helps control heart rate and blood pressure. In terms of percentage of RDA, bananas contains:

Vitamins
- Folates – 5%
- Niacin – 4%
- Pantothenic acid – 7%
- Pyridoxine (Vitamin B-6) – 28%
- Riboflavin –5%
- Thiamin – 2%
- Vitamin A – 2%
- Vitamin C – 15%
- Vitamin E – 1%
- Vitamin K – 1%
Electrolytes
- Potassium – 8%
Minerals
- Calcium – 0.5%
- Copper – 8%
- Iron – 2%
- Magnesium – 7%
- Manganese – 13%
- Phosphorous – 3%
- Selenium – 2%
- Zinc – 1%

Food Focus: DATES

December 19, 2012

Food Focus: DATES

Dates are fruits that grow on date palms. They have been used since the times of Mesopotamia and ancient Egypt. Dates are very sweet and nutritionally packed essential nutrients, vitamins, and minerals. Dates are rich in dietary fiber and contain tannins (flavonoid antioxidants that are thought to have anti-inflammatory properties). In terms of percentage of RDA, 100g of dates contains:

Vitamins
- Folates – 4%
- Niacin – 10%
- Pantothenic acid – 16%
- Pyridoxine – 19%
- Riboflavin – 4.5%
- Thiamin – 4%
- Vitamin A – 5%
- Vitamin K – 2%
Electrolytes
- Potassium – 16%
Minerals
- Calcium – 6.5%
- Copper – 40%
- Iron – 11%
- Magnesium – 13%
- Manganese – 13%
- Phosphorous – 9%
- Zinc – 4%

Dates are usually eaten raw and are often used in desserts. Be careful because even pitted dates can sometimes contain pits or pit fragments.

Food Focus: Incredible Kale

December 19, 2012

Food Focus: Incredible Kale

KALE:

Kale is rich in flavonoid compounds, such as lutein, zea-xanthin and beta-carotene. A 100g (approx. 1-1/3 cup) contains 3.3g of protein. Yes, protein! In terms of percentage of RDA, it also contains:

Vitamins

Folates – 7%
Niacin – 6%
Pantothenic acid – 1.5%
Pyridoxine – 21%
Riboflavin – 10%
Thiamin – 9%
Vitamin A – 512%
Vitamin C – 200%
Vitamin K – 681%

Electrolytes

Sodium – 3%
Potassium – 9.5%

Minerals

Calcium – 13.5%
Copper – 32%
Iron – 21%
Magnesium – 8%
Manganese – 34%
Phosphorous – 8%
Selenium – 1.5%
Zinc – 4%

Kale has so many nutritional components that could provide protection from Vitamin A deficiency, osteoporosis, iron-deficiency anemia, cardiovascular diseases, and certain cancers. However, all foods are medicines. Please be aware that there are possible contraindications as well.

CONTRAINDICATIONS – Because of its high vitamin K content, please use kale with extreme caution or avoid it all together if you are taking anti-coagulant medications. Kale increases the vitamin K concentration in the blood system, which is what anti-coagulants attempt to lower.

Food Focus: Strawberries

February 29, 2012

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Food Focus: Strawberries

Strawberries are one of the best things you can feed your body everyday. They are low in fat, sugar, and carbohydrates but have been known to pack a great punch when it comes to the benefits.

They are high in Vitamin C, Folate, and Potassium.
They are great for repairing your facial skin. (A puree of strawberries with plain yogurt makes a wonderful facial mask).
They provide a boost to the immune system.

The next time you feel a cold coming on simply go and pick out the best looking container of strawberries and eat them up. It will give your body the boost it needs to heal itself and it tastes better than the medicines in the pharmacy.

Spice Focus: Saffron

January 29, 2012

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Spice Focus: Saffron

Saffron has been said to be the most expensive spice in the world.The spice is obtained from the stamens of the saffron crocus. The flowers are hand picked and the stamens are hand plucked, one at a time. The stamens are fine, red yellow threads. Much of the best saffron is grown in the plains of La Mancha, Spain, but is also cultivated in France, Sicily, Iran & India.

Saffron threads (also called stigmas)are known to have medicinal and aphrodisiac properties, as well as a delicious flavor.

It is believed to aid the digestion and improve the appetite. It is often used to treat menstrual pain and irregularity, menopause, impotence, infertility, anemia, enlarged liver, hysteria, depression, insomnia, neuralgia, lumbago, rheumatism, cough, asthma, gastro-intestinal complaints, colic, and chronic diarrhea.

Saffron can be used as a spice (the whole thread), in oils, infusions, and in food as a flavoring. The oil can be used for massage, perfume or bath.

To make a saffron infusion, steep 6-10 stigmas in 1/2 cup of boiling water. Usual dose is 1 cup per day (unsweetened).

CONTRAINDICATIONS: DO NOT USE DURING PREGNANCY, AS IT CAN PROMOTE MISCARRIAGE.
SAFFRON CAN BE NARCOTIC IN LARGE DOSES. DO NOT EXCEED MEDICINAL AMOUNT INDICATED. A DOSE OF 1/2 OZ. CAN BE FATAL.

Sources & Credits:

Sophie Grigson’s Ingredient Book
The Illustrated Encyclopedia of Natural Remedies, by C. Norman Shealy, M.D., Ph.D.
Wikipedia Commons (picture of saffron crocus)

Food Focus: Lentils

December 21, 2011

Food Focus: Lentils

Lentils are legumes that are packed with nutrition. They are low in calories and high in fiber. Lentils also contain high levels of magnesium and folate, which are beneficial for heart health.

Here are some good reasons to enjoy lentils on a regular basis:

They are good for your heart.
They are high in fiber, so eating them regularly should help stabilize blood sugar and help balance cholesterol levels in the body.
They are high in iron.
They are packed with B Vitamins, which are important for the healthy functioning of various body systems, including the nervous system, the digestive system and the immune system.
They are very high in protein – much more than most plant-based foods.

Sources:

http://www.healthdiaries.com/

Food Focus: Onion

December 14, 2011

Food Focus: Onion

Onion: Onions (Allium cepa) belong to the lily family, the same family as garlic, chives, and shallots.

Health Powers: Onion is effective against many bacteria including Bacillus subtilis, Salmonella, and E. coli. Onion extracts, rich in a variety of sulfides, provide some protection against tumor growth; and are used in relief treatment of colds, asthma and bronchitis, and to repel insects. In Chinese medicine, onions have been used to treat angina, bacterial infections, and breathing problems.

Daily Dose: Onions can be eaten raw, cooked, fried, dried or roasted. They are commonly used to flavor dips, salads, soups, spreads, stir-fry and other dishes. Dice a small onion or shallot, saute in olive oil. Stir in Basmati rice or any type long grain rice into onion or shallot mixture and finish cooking with chicken or vegetable broth.

Food Focus: Coconut Milk

December 7, 2011

Food Focus: Coconut Milk

Coconut milk can be bought ready-made or made from scratch. It is used as a staple in many tropical climates, where, according to local people, it is similar to mother’s milk and is considered a complete protein.

Coconut products are especially beneficial to thyroid patients. Edward Bauman, Ph.D. is founder and director of the Institute for Educational Therapy in Cotati, California. In a recent interview with Dr. Bauman, Mary Shomon writes: “Dr. Bauman believes that coconut is a particularly important food for thyroid patient. Coconut contains monolauric acid, which has strong antiviral property and is soothing fuel for the glandular system. Dr. Bauman suggests thyroid patients incorporate natural coconut into the diet, or buy unsweetened desiccated coconut, or unsweetened coconut milk (such as used in Thai cooking).”

She further writes that noted author and alternative medicine expert, Dr. Ray Peat, has stated: “Coconut oil has several thyroid-promoting effects. It contains butyric acid which helps thyroid hormone move into the brain [liothyronine (T3 ) uptake into glial cells]. It opposes anti-thyroid unsaturated oils. It contains short and medium chain fatty acids which help modulate blood sugar, is anti-allergic, and protects mitochondria against stress injuries.”

Sources:

The 3-Season Diet by John Douillard

The Metabolic Detective: A Look at Nutrition for Your Thyroid – Interview with Dr. Edward Bauman

Nutrition Facts: Coconut Milk

Best Season:

Green Coconut – Summer
Ripe Coconut – Winter

Coconut milk contains very little sodium, yet it is packed with the following minerals:

Calcium
Iron
Magnesium
Phosphorus
Potassium
Zinc
Copper
Manganese
Selenium

Food Focus: Winter Squash

November 10, 2011

Food Focus: Winter Squash

(This article appeared in the October 2011 issue of A Healthy You and was prepared as part of a collaborative effort with other IIN Health Coaches).)

As members of the Curcurbitaceae family, winter squash come in a multitude of sizes and colors. With hard shells, some have a shelf life of up to 6 months under proper storage conditions.

Some of the more common varieties are:

Acorn squash – distinct ribs run the length of its hard, blackish-green or golden-yellow skin, pale orange flesh that is sweet and slightly fibrous.

Butternut squash – beige color, shaped like a large bell or pear, deep orange flesh similar in flavor to sweet potato, sweet and slightly nutty flavor.

Delicata squash – also called peanut squash, creamy pulp that tastes a bit like corn and sweet potatoes.

Hubbard squash – extra-hard skins make them one of the best keeping winter squashes. Very large with blue-grey skin and dense flesh.

Kabocha squash – Kabocha is the generic Japanese word for squash, but refers most commonly to a squash of the buttercup type. This squash has a green, bluish-gray or a deep orange skin. The flesh is deep yellow.

Pumpkins – the smaller sugar variety are used for cooking, sweet orange flesh.

Spaghetti squash – A small, watermelon-shaped variety, golden-yellow oval rind. When cooked, the flesh separates in strands that resemble spaghetti pasta, mild nut-like flavor.

Turban squash – Named for its shape. Colors vary from bright orange, to green or white. It has golden-yellow flesh and its taste is reminiscent to hazelnut. Has a bulblike cap swelling from its blossom end.

Winter squash are a rich source of carotenes as well as an excellent source of vitamins C, folic acid and B1, potassium and dietary fiber. When selecting winter squash, look for ones that feel heavy for their size and have dull hard rinds. Due to their hard nature, winter squash are best baked.

Sources:

The Encyclopedia of Healing Foods, Michael Murray N.D.

http://whatscookingamerica.net

Food Focus: Natural Sweeteners

October 23, 2011

Food Focus: Natural Sweeteners

(This article was previously published in the September edition of A Healthy You).

Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda.

Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.

Food Focus: Maple Syrup

October 19, 2011

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Maple Syrup

Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks.

Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

Adapted from “The Cane Mutiny,” New Age Magazine, March/April 1999.

Food Focus: Agave Nectar

October 13, 2011

Agave Nectar

(This article previously appeared in the September edition of A Healthy You).

Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a “sugar rush.” It has a delightfully light and mild flavor.

Food Focus: Raw Honey

October 10, 2011

Raw Honey

(This article previously appeared in the September edition of A Healthy You.)

Everyone seems to love honey, one of the oldest natural sweeteners on the market.

The flavor of honey varies depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Food Focus: Water

August 26, 2011

Food Focus: Water

Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process. So, splash in the waves, swim in the sun, drink plenty of water and enjoy the summer fun!

Food Focus: Mushrooms

August 6, 2011

Food Focus: Mushrooms

(This article appeared in the April, 2011 issue of A Healthy You.)

Mushrooms are low in saturated fat and sodium and are very low in cholesterol.

They are also a good source of dietary fiber, protein, vitamin C, folate, iron, zinc and manganese and a very good source of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper and selenium.

Read more about the nutritional values of mushrooms at: NutritionData.self.com.

Food Focus: Summer Squash

August 1, 2011

Food Focus: Summer Squash

(This article appeared in the May,2011 issue of A Healthy You)

Squash comes in many shapes, colors, and sizes. Did you know that squash is the fruit of different members of the gourd family? (THINK PUMPKIN)

There are two major classifications of squash: winter and summer squash. Summer squashes are harvested in the growing season when their skin is still soft and their flowers are still small and before seeds develop. They don’t require much cooking. Summer squash varieties include zucchini, pattypan and yellow crookneck.

Food Focus: Sprouts

August 1, 2011

Food Focus: Sprouts

(This article appeared in the May,2011 issue of A Healthy You)

In the spring season, seeds flaunt their vitality and energy by sprouting. Sprouts of all varieties contain the building blocks of life in the form of vitamins, enzymes, amino acids and simple sugars. In their early growth state, sprouts are very easy to digest, allowing our bodies to access many wonderful nutrients.

Recent research by the American Cancer Society has backed what holistic nutrition has known for years: that sprouts contain anti-cancer properties, high levels of active antioxidants, concentrated amounts of phytochemicals and significant amounts of vitamins A, C and D.

In their raw form, sprouts have a cooling effect on the body, and therefore are best consumed in warm weather or by robust, warm body types. Those who tend to feel cool can try steaming spouts or adding them to warm dishes such as stir-fries and soups, to reduce the cooling effect.

There is a wide variety of edible and delicious sprouts, each with a different texture and flavor: alfalfa, mung bean, lentil, radish, clover, sunflower, broccoli, garbanzo and adzuki.

Here are some great ways to serve up sprouts:

Add to salads.
Combine with other vegetables in wraps, roll-ups or stir-fries.
Use as garnish on top of soups, stews, omelets or scrambled eggs.
Add to rice or whole-grain dishes
Use in sandwiches instead of lettuce.

Spring has arrived! Eat sprouts and feel alive!

Food Focus: Raw and Cooling Salads

August 1, 2011

Food Focus: Raw and Cooling Salads

(This article appeared in the July, 2011 issue of A Healthy You)

Why is it that in the summer we naturally crave more fresh and raw foods?

These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine.

There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, naked or with a light dressing, you have a perfect meal for a hot summer’s day.

Whether you are having a light lunch, a midday snack or a festive dinner meal, enjoy nature’s colorful nutrition and whenever possible buy organic. Here are a few options:

Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless.
Fresh herbs are a wonderful option to mix in, as they are packed full of flavor.
Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, tofu, fish or poultry.
Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil.

This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? Whatever you choose, have fun with your food and stay cool. Happy summer!

Food Focus: Almonds

July 29, 2011

Food Focus: Almonds

Many people think that nuts are fattening, so they stay away from them. I am here to tell you that although almonds are high in fat content, approximately 90% of the fat content is unsaturated. According to The Health Ranger, Mike Adams, research has shown that almonds actually lower blood cholesterol levels. Almonds are a great source of protein. They are high in fiber, calcium, magnesium and potassium. Almonds also contain vitamins (such as vitamin E), numerous phytonutrients, antioxidants and are thought to help prevent osteoporosis. In terms of percentage of RDA, it also contains:

VITAMINS

Folates – 12.5%
Niacin – 21%
Pantothenic acid – 9%
Pyridoxine – 11%
Riboflavin – 78%
Thiamin – 16%
Vitamin E – 173%

ELECTROLYTES

Potassium – 15%

MINERALS

Calcium – 26%
Copper – 110%
Iron – 46.5%
Magnesium – 67%
Manganese – 99%
Phosphorous – 8%
Selenium – 4.5%
Zinc – 28%

Almonds can be used in a variety of ways, raw, roasted, salted, or sweet. Almond milk is delicious and nutritious and is easy to prepare at home.

Almonds can be added to rice dishes, desserts, and can be made into almond butter (which can be a good substitute for peanut butter). Although it is not as common an allergen as other tree nuts, caution should be exercised when they are consumed.

Food Focus: Fruit

June 29, 2011

Food Focus: Fruit

(This article appeared in the June, 2011 edition of A Healthy You)

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after.

Frozen, whole, blended or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature’s sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:

Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.
Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).
Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.
Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.
Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

Summer has arrived! Enjoy a fruit smoothie!

Herb Focus: Garlic

April 27, 2011

Herb Focus: Garlic

(This article appeared in the April, 2011 issue of A Healthy You.)

Garlic is one of the oldest known medicinal plants. It has been used for ages to treat many conditions, such as: colds, skin disease, parasites, joint problems and arthritis, cysts and growths, and fluid retention. It is also useful in eliminating lead and other toxic heavy metals from the body. Garlic extract has been used to reduce infections and relieve diarrhea.

However, nursing moms should be aware that garlic could create colicky infants. Also, please consult your physician before using garlic in large quantities if you are taking anticoagulants or preparing for surgery.

Food Focus: Greens

April 27, 2011

Food Focus: Greens

(This article appeared in the April, 2011 edition of A Healthy You)

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

Food Focus: Walnuts

March 6, 2011

Food Focus: Walnuts

Walnuts are rich in protein and high in potassium, zinc and iron. They are the fruit from a tree in the walnut family Junglandaceae.

Most of us are familiar with the “nut” which is found inside the hard shell. But did you know that other parts of the walnut tree have beneficial uses and properties? Here are a few properties of this amazing plant:

The bark

Is astringent and cleansing.
Strengthens the gums (used to treat gum disease) and acts as an anti-inflammatory.
Discourages milk flow in nursing mothers.

The nut

Aphrodisiac and mildly laxative.
Prevents worms.
Soothing and a natural digestive.
Delicious and Nutritious.
Believed to have both preventive and therapeutic effects.
Rich in omega-3 fatty acids
Very low in Cholesterol
Rich in potassium
Very low in Sodium
Good source of Copper
Very good source of Manganese

Although walnuts are high in protein, it is not a complete protein. To make a more complete protein, it is suggested that it be eaten in combination with foods that offer an complementary amino acid profile (lysine).

In a published study* (Effects of walnuts (Juglans regia) on learning and memory functions) that was designed to evaluate the effects of walnuts on learning and memory in male rats, a significant improvement in learning and memory of walnut treated rats was observed (as compared to controls). There was also an observed decrease in food intake for the walnut treated rats while the percentage change in their growth rate remained comparable to the controls.

Uses

Walnuts can be eaten daily to relieve fatigue and to strengthen the body. Since they are rich in potassium, they are good for the heart. They are also good for heartburn and diarrhea.

Add cranberries for a powerful combination:

Cranberries are known to have an antiseptic effect of the urinary system, to control asthma and to improve the health of the circulatory system.

References:

http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2#ixzz3dTJ4hhk3
*Plant Foods For Human Nutrition (Dordrecht, Netherlands) – http://www.ncbi.nlm.nih.gov/pubmed/22048906

Food Focus: Quinoa

March 6, 2011

Food Focus: Quinoa

This article appeared in the March, 2011 issue of A Healthy You.

Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

Food Focus: Beans

February 8, 2011

Food Focus: Beans

(This article appeared in the February, 2011 issue of A Healthy You.)

Beans. They are good for the heart. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance:
Beans, or legumes, which include peas and lentils, are an excellent source of plant-based protein. They offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying

Lack Sexual Energy?

Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are known for strengthening these organs (ever noticed the shape of a bean?) and can help restore vital energy as well as sexual energy.

Worried about gas?

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

Food Focus: Chocolate

February 8, 2011

Food Focus: Chocolate

Ahhh! Chocolate!

The thought of it can bring up certain emotions. Chocolate has been associated with love for generations. Almost everyone I know loves chocolate! Many of us have even been known to crave the stuff. But did you know that chocolate has many amazing health benefits?

Cacao is high in iron, calcium, potassium, vitamins A, B, C & D and are known to provide protection against some common chronic ailments such as heart disease, blood pressure and cancer.
Chocolate comes in many varieties: white, dark, creamy, bitter or sweet. Chocolate is a food which originates from the seed of the cacao tree, which is quite bitter in its natural form.
Cacao was used by ancient civilizations, such as the Mayans and Aztecs, to create a chocolate drink which they believed was a divine food. Other parts of the cacao plant were also used for medicinal purposes. Its’ flowers were used to treat fatigue and a cacao paste was used to treat poor appetite.
Chocolate increases the amount of serotonin in the body, which can explain the feelings of pleasure and cravings associated with it.

Although chocolate has a bad reputation, it is due largely to modern commercial preparation process and manufacturing, which often adds a tremendous amount of fat and sugar, as well as preservatives to the chocolate.

According to David Wolfe, Cacao (Raw Chocolate) is one of the top 10 Superfoods and is “the highest antioxidant food on the planet, the #1 source of magnesium, iron, chromium and is also extremely high in PEA, theobromine (cardiovascular support), and anandamide (“bliss chemical”). Raw Chocolate balances brain chemistry, builds strong bones, is a natural aphrodisiac, elevates your mood and energy.” PEA is short for Phenylethylamine HCl, which has been called the “love drug” since it is known to stimulate the transmission of both dopamine and norepinephrine.

Today, there are sources of organic and raw chocolate available. A small amount of chocolate, with a high cacao content can be an incredible part of your life – in moderation of course! Remember that nutritional success is bio-individual. Everyone has different requirements for a healthy, balanced diet.

Food Focus: Sea Vegetables

January 8, 2011

Food Focus: Sea Vegetables

Sea Vegetables

(This article appeared in the January, 2011 issue of A Healthy You).

In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs.

The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails.
Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body.

Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.

Food Focus: Cilantro

December 8, 2010

Cilantro

(This article appeared in the December, 2010 issue of A Healthy You.)

The leaves of the coriander plant are called Cilantro. It is also known as Chinese Parsley. It is a sweet and fragrant herb that has been used medicinally in many cultures for many years. It is also a very good source of dietary fiber.

Cilantro has been said to be effective in helping to remove mercury, heavy metals & toxic agents from the body. It has been used as a digestive aid, is said to be anti-inflammatory, and is a good source of iron and magnesium. Cilantro has been used to control blood sugar, cholesterol

Food Focus: Sweet Potatoes

December 8, 2010

Food Focus: Sweet Potatoes

(This article appeared in the December, 2010 issue of A Healthy You.)

Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year.

If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible).

Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them.
They are much higher in nutrients than white potatoes & especially rich in Vitamin A.
Sweet potatoes offer a creamy consistency that is satisfying and soothing.
They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body.
They can increase the quantity of milk in lactating women.
They can lessen cramps and premenstrual symptoms.

Food Focus: Oils & Fats

November 8, 2010

FOOD FOCUS: OILS AND FATS

(This article appeared in the November, 2010 issue of A Healthy You.)

Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.
A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils:

For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.
When sautéing foods at moderate temperatures, try organic extra virgin olive oil.
Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.
Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.

Experiment with these healthy fat sources and see which work best for you and leave you satisfied. When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold- pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

Food Focus: Root Vegetables

October 8, 2010

Food Focus: Root Vegetables

(This article appeared in the October, 2010 issue of A Healthy You.)

The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance.

Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.

Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity.

Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.

Carrots are excellent blood purifiers