Archive for nutrition data

Food Focus: Coconut Milk

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

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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: Mushrooms

August 6, 2011

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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

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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

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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: Almonds

July 29, 2011

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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