Go Green for healthy snacking

Nutrition in Pistachios

Pistachios are a good source of copper, phosphorus, potassium, magnesium, and B6. The nuts deliver 30 vitamins, minerals, and phytonutrients, so they pack a considerable wallop from a nutritional standpoint.

Fiber in Pistachios

Pistachios contain fiber. Lots of it! Pistachios, in fact, contain higher amounts of fiber than many high-fiber foods. If you are trying to boost your intake, pistachios are an excellent source of dietary fiber.

Pistachio Protein

If you are looking to replace animal protein with vegetable protein, pistachios eaten in conjuction with protein-rich grains, vegetables, and fruits, can help you to add protein to your diet. Pistachio nuts are an excellent source of vegetable protein.

Pistachios and Antioxidants

Oxidative stress can cause damage to the human body, resulting in diseases such as cancer and heart disease. Dietary antioxidants help to reduce the damage. Pistachios contain phenolic compounds, which are believed to account for the antioxidant capability of certain foods. The pistachio nut is placed in the highest group for antioxidants.

Pistachios and Carotenoids

Pistachios contain significant amounts of the carotenoids lutein and zeaxanthin. These carotenoids have been linked to reduced risk of developing macular degeneration, a condition that results in blindness for aging Americans.

Pistachios and Phytosterols

Pistachios are also rich in plant sterols. Current research suggests that phytosterols may lower the absorption of dietary cholesterol from other foods. In fact, plant sterols are now being added to foods because of this beneficial effect.

Pistachios Lower Cholesterol

• Numerous studies have validated the health benefits of nuts. In particular, nuts render a cardio-protective effect. Dr. Koeyigit (Department of Clinical Biochemistry, Harran University, Turkey) carried out a study to evaluate a pistachio-rich diet as compared to a diet that excluded the nuts to determine whether inclusion of pistachios could affect cardiovascular health. The results demonstrated that the pistachio diet lowered total cholesterol. LDL and HDL levels were also affected.

• Dr. Hu (Harvard Department of Nutrition) reports in an overview article that nuts render a favorable effect on blood lipids and may also protect against coronary artery disease because of amino acids such as arginine, which is a precursor to nitric oxide, a vasodilator that can inhibit platelet adhesion.

Pistachios and Heart-Healthy Fats

Pistachios are a good source of monounsaturated and polyunsaturated fats. These fats reduce blood cholesterol levels and lower risk of heart disease when they replace saturated fats in the diet. (Institute of Medicine, 2002a).

Pistachio Diet

In trials, people on the 4-week pistachio diet showed no weight gain while improving risk factors for heart disease (Journal of the American College of Nutrition). The study showed that a daily dose of pistachios is beneficial in relation to cardiovascular disease. Study participants had moderately high cholesterol levels and consumed 15% of their calories from pistachios. Over a four-week period, blood lipid levels improved.

Benefits of Pistachios

Eating pistachios renders significant benefits in relation to human health. Pistachio nuts deliver a nutritious array of important nutrients and compounds that support and assist body function.

• Add chopped pistachios to yogurt or cream cheese
• Pistachios can be added to muffins, pancakes, or oatmeal
• Try to consume approximately 30 nuts (18 g) 4 times per week
• Unsalted pistachios are an excellent addition to vegan or vegetarian diets

Including delicious pistachios into any eating plan may be one of the best things you can do to protect your health.

You can eat 50 pistachios and only take in about 160 calories!

Read more at Suite101: Health Benefits of Pistachios: Nutrient Dense Pistachio Nuts Make a Heart-Healthy Snack http://holistic-nutrition.suite101.com/article.cfm/health_benefits_of_pistachios#ixzz0sCEh22iC

Cranberries - like medicine, but taste better

The same mechanism that helps cranberries prevent urinary tract infections also helps them foil ulcers. Just as cranberry juice prevents the E. coli bacteria from sticking to the walls of your urinary tract, this tasty beverage also works against Heliobacter pylori, the bacteria responsible for ulcers. If H. pylori can't stick to the mucus lining your stomach, it can't colonize there.

Even if you already have an H. pylori infection, cranberry juice may help. In a Chinese study, people who had H. pylori infections drank either two juice boxes of cranberry juice or a placebo beverage each day for 90 days. At the end of the study, those drinking the cranberry juice had significantly more negative test results for the infection.

Smile if you like cranberries: A Japanese study found that cranberries stop the oral streptococci strains of bacteria from sticking to the surface of your teeth. This slows the development of dental plaque and tooth decay. Researchers at the U of Rochester also found that cranberry juice effectively countered oral bacteria. They credited quercetin, as well as proanthocyanidins, for cranberry juice's success.

Cabbage - a head start on better health

Find new ways to enjoy cabbage and you could add extra muscle to your cancer defense. Here's how:

Some cancer-causing substances don't make trouble until a special enzyme "switches on" their ability to damage cells and DNA. But cabbage contains an isothiocyanate called benzyl isothiocyanate (BITC). Animal studies suggest that BITC may stop most enzymes from flipping the "on switch" so your cells are more likely to escape cancer-causing damage.

But cabbage doesn't just take out inactive cancer-causers. It also delivers sulforaphane to combat cancer-causing substances that are already active. Sulforaphane persuades your liver to produce more of its potent phase-2 detoxification enzymes. These extra shock troops supercharge your immune system, arming it with more power to disarm cancer-causing substances and sweep them out of your body.

Turn up the taste: Spice cabbage with oregano, dill, celery seed, caraway or savory.

Keep seeing Red: Add vinegar or lemon juice to red cabbage when cooking or cutting it. Otherwise, it may turn blue or purple.


Source: "Your body can heal itself" by the editors of FC&A Medical Publishing

Fight Fatigue with apricots

They may just be the perfect snack. Packed with iron, they help battle anemia. Plus, they're an excellent source of beta carotene, an antioxidant you body turns into vitamin A. This nutrient combats hypothyroidism by helping your thyroid absorb iodine. Add to that their natural sugar, and you get a quick, midday pick-me-up. Dried apricots are particularly potent because their nutrients are more concentrated, making them a healthy - and handy - on-the-go snack.

Source: "Your body can heal itself" by the editors of FC&A Medical Publishing

Nutrition Information of Olives

Identification

1. Olives have been a dietary staple since ancient times, bearing mention in the Bible, and included in art and history from the Greek and Egyptian cultures. While they have been grown in California for several hundreds of years as well as South Africa and South America, their primary source continues to be the Mediterranean region: Spain, Italy, Greece and Turkey. Olives are far too bitter to be eaten in their natural state and require processing before they are edible. The color of the olive depends on their ripeness, from the unripe green to the fully ripe black, as well as the processing method used for them.

Nutrients

2. Olives contain high amounts of monounsaturated fat and sodium, and moderately high amounts vitamin E, iron, copper and dietary fiber. One cup of olives--a little more than 130 grams--contains 155 calories, about 130 of which come from fat. The serving contains about 10 grams of monounsaturated fat, about 22 percent of the recommended daily allowance. A one-cup serving contains 4.44 milligrams of iron, about a quarter of the recommended daily intake, and about 17 percent of the daily recommended copper intake, 0.34 milligrams. The serving provides 4.3 grams of dietary fiber, about 17 percent of what's recommended in a day, and 4.03 milligrams of vitamin E, about 20 percent of what's needed daily. Olives also contain small amounts of other nutrients, including protein, vitamin C, vitamin K, histidine, isoleucine, leucine, phenylalanine and methionine.

Health Benefits

3. The nutrients in olives provide a number of health benefits. The high levels of monounsaturated fat, which is sturdier than polyunsaturated fats, helps boost the strength of the body's cell outer membranes. The protection, along with the vitamin E and other antioxidants in olives, lowers the risk of cell damage and inflation. Stable cells can help prevent against a number of conditions, including cancer, heart attacks, strokes and gastrointestinal disorders. It also can help control conditions like asthma, arthritis and hot flashes brought on by menopause. Iron and copper, meanwhile, are necessary for the health of the blood and liver. Dietary fiber helps promote digestive health as well as lower cholesterol.

Warning

4. Despite their benefits, the high sodium content of olives can be trouble for those on low-sodium diets. High levels of sodium in the body can cause high blood pressure and several other health problems. Some brine types used to prepare olives contain higher sodium levels than others, so always check nutrition labels to be sure. Generally, canned black olives contain the highest sodium levels. They are available in low-sodium varieties, and cooks also can cut down on their sodium content by draining them of their juice and washing them off with fresh water. In addition, eating a large amount of olives on an empty stomach will cause nausea.

Varieties

5. Although all the various colors of olives are basically the same vegetable in different stages of ripeness, not all olives are created equal when it comes to nutritional value. Ripe, black olives are the healthiest, particularly those cured in water or with sea salt. Green, unripe olives do not have the same level of mineral content and also might be treated with lye. Canned black olives, beside the high sodium content, also lack the same nutritional punch as the jarred variety. Canned olives, in many cases, were not ripened naturally and instead got their dark color from additives used during the canning process.


Read more: Nutrition Information of Olives | eHow.com http://www.ehow.com/about_5085244_nutrition-information-olives.html#ixzz0rw94G1kP

Virgin Coconut Oil Benefits

Virgin Coconut Oil

Virgin coconut oil is one of the most popular whole foods being used to prevent sickness and disease. Referred to as the Tree of Life, the coconut palm has a number of wonderful health giving benefits. Coconut oil is also referred to as coconut butter and is derived from the kernel of the coconut, which is also known as the copra. However, the difference between standard coconut oil and virgin coconut oil is that virgin coconut oil is not derived from the dried copra, but rather comes from fresh coconuts.

One of the most abundant substances in virgin coconut oil is saturated fat. With a composition of 90% saturated fat. The saturated fat is comprised of seven different fatty acids, and is revered for its ability to withstand oxidation. When stored properly, virgin coconut oil will last up to two years.

Virgin coconut oil is recommended for its many benefits. It has been shown to improve the health and beauty of hair, skin, and nails. Additionally, it has helped lower stress levels, brings cholesterol levels into balance, helps speed up weight loss, and has an important role in proper digestion. Virgin coconut oil has also been used in the treatment of kidney and heart disease, and diabetes. Known for its antibacterial properties, virgin coconut oil also fights funguses, is an antioxidant, and has germicidal properties.

For those who are worried about their blood pressure, virgin coconut oil is a good choice. Since virgin coconut oil does not increase or raise cholesterol levels, it is perfect for those who are dealing with heart disease, high blood pressure, high cholesterol levels, and those who are trying to lose weight. Virgin coconut oil is a great solution for those who are looking for healthy cooking oil. Not only will coconut oil not increase these levels, but it is also a good choice for balancing levels as well.

When your cholesterol levels are under control, your risk of high blood pressure and heart disease decreases. This in turn makes your chance of developing diabetes decrease as well. Since virgin coconut oil has antibacterial, anti fungal, and anti microbial properties it does not encourage or promote Candida growth. This helps those who are dealing with yeast, thrush, or conditions such as athlete's foot.

Virgin coconut oil can be taken both internally and topically. For conditions on the skin, or to revitalize the hair, adding coconut oil topically is an effective remedy. However, you can also use virgin coconut oil for your cooking, as well as take between three and four tablespoons on a daily basis. This will promote benefits and help bring the body's systems into balance. Many clinical trials and research have been conducted on the effects of virgin coconut oil in the daily diet and the results have been tremendous. Virgin coconut oil regularly makes news headlines for its results. From helping those suffering from conditions such as psoriasis and eczema to bringing health to those with Alzheimer's and pneumonia, virgin coconut oil is one of the most powerful health remedies available today.

Source: http://www.naturalorganiclifestyle.com/virgin-coconut-oil.html

Raw Unrefined Sea Salt

The human body is comprised on nearly 75% water. Because the body relies so greatly upon water, it is important that the human body stays well hydrated. However, what many people may not realize is that the chemical composition of the water that is vital to all human life bodily functions is nearly identical to that of ocean or sea water.

In fact, ocean or sea salt is healthy and good for us. This may come as a surprise to those who have repeatedly heard how harmful salt is to the body. Yet, it should be realized that the negative effects of salt that has been studied comes from refined white or table salt, not unrefined raw sea salt.

Athletes have understood the importance of maintaining the body's electrolytes through salt. However, even sports drinks don't compare to the amazing benefits derived from raw unrefined sea salt.

In addition to restoring and balancing the body's electrolytes, it also helps to increase energy, restore the body's ph balance, and increases the immune system.

Salt is a vital source of many minerals including iodine. Unrefined raw sea salt contains numerous trace minerals and these help protect the body from toxins, parasites, bacteria, viruses, and other illnesses. There are over one hundred minerals in unrefined sea salt that all help keep the body in balance.

Source: http://www.naturalorganiclifestyle.com/raw-unrefined-sea-salt.html

Trans Fats - Unsafe at any meal

Trans fats are dastardly! Here is a list of their damage on our systems:

* Lower HDL (the "good" one, which we want to be high)

* Raise LDL (the "bad" one, which we want to be low)

* Raise Lp(a), which promotes atherosclerosis and clotting (a bad thing)

* Reduce blood vessel function

* Promote obesity, diabetes and hypertension (really bad thing)

* Alter fat cell size and number (shudder! another really bad thing)

* Reduce cream in breast milk

* Reduce fertility and correlate with low birth weight

* Increase asthma

* Reduce immune response

* Interfere with the conversion and use of DHA and EPA

* Disrupt enzymes that metabolize carcinogens and drugs

* Damage cell membranes

* Create free radicals (Cancer! A really, really bad thing!)

Trans fats do a lot of damage in addition to causing heart disease. Recall that all of your cell walls are made of fat. Like natural fats, trans fats enter the tissues and become part of the cell membrane, where, unlike natural fats, they disrupt every cellular activity, from metabolism to immunity. Hundreds of thousands of Americans are walking around with cell walls made of trans fats, which have no place in the diet or the body.

The sooner we ban trans fats - as Denmark has - the better!

Credited to Nina Planck in her book: "Real Food - what to eat and why"

Why coconut oil is good for you

"The main fat (49%)in coconut oil is lauric acid, an antimicrobial, antifungal, and antiviral fatty acid all but unique to coconut oil and breast milk. Lauric acid kills fat-coated viruses, including HIV, measles, herpes, influenza, leukemia, hepatitis C, Epstein-Barr, and bacteria, such as Listeria, Helicobacter pylori, and strep. Monolaurin, an agent the body makes from lauric acid, fights the herpes and cytomegalovirus viruses.

The medium-chain fats in coconut oil don't need to be emulsified by bile acids before they are digested, as long-chain polyunsaturated fats do. Thus the body burns coconut oil more quickly than long-chain polyunsaturated fats like soybean oil, which it tends to store for later. For this reason, lauric acid is easy to digest, and for decades doctors have fed coconut oil to patients unable to digest polyunsaturated fats.

Medium-chain fats can also aid weight loss. Ultimately, of course, the most important thing is how much energy you consume and spend, but metabolism is more subtle than that. For example, lean protein has a higher "thermic effecct" than fat or carbs; that means it gives metabolism a boost. Lauric acid has a similar effect. A large number of studies in both animals and people show that coconut oil, when compared with polyunsaturated fats, enhances weight loss. Many people take a spoonful of coconut oil daily to aid weight loss and boost immunity.

What about heart disease? In the last thirty years, a number of studies have cleared coconut oil of any role in heart disease, and recent research confirms those findings.

Coconut oil even improves the all-important ration of HDL and LDL.

How then, did coconut oil get a bad reputation? Partly because we misunderstood cholesterol. We used to think that any fat that raised total cholesterol, as coconut oil can, was unhealthy, but we now know that total cholesterol is a poor predictor of heart disease and that raising HDL is good. Moreover, hydrogenated coconut oil was used in some studies.

Credited to Nina Planck in her book: "Real Food - what to eat and why"

Fats - Good with vegatables and to help omega-3 absorbtion

"Without fats, even vegetable are less nutritious. Brightly colored vegetables are rich in antioxidant carotenoids. They go better with butter. In 2004, Iowa State University researchers who compared people eating salads with traditional or fat-free dressing found those shunning fat failed to absorb lycopene and beta-carotene, powerful antioxidants that boost immunity and fight cancer and heart disease.

'Fat is necessary for the carotenoids to reach the absorptive intestinal walls,' said the lead researcher, Wendy White. Lycopene is found in tomatoes and beta-carotene in orange, yellow and green vegetables.

The chemistry of fats can explain the long tradition of serving fish with butter and cream. Saturated fats are required to assimilate omega-3 fats, and they make omega-3 fats go farther in the body."

Credited to Nina Planck in her book: "Real Food - what to eat and why"

Protein + fat = nutrition absorption

"Eating protein with fat makes nutritional sense, because all food, and protein in particular, requires fat for proper digestion.

Consider, for example, two near-perfect foods: eggs and milk. Both foods are a complete nutritional package, designed for a growing organism's exclusive nutrition, and must contain everything the body needs to assimilate the nutrients they contain.

Thus the fats in the egg yolk aid digestion of the protein in the white, and lecithin in the yolk aids metabolism of its cholesterol. The butterfat in milk facilitates protein digestion, and saturated fat in particular is required to absorb the calcium.

Calcium, in turn, requires vitamins A and D to be properly assimilated, and they are found only in the butterfat. Finally, vitamin A is required for production of bile salts that enable the body to digest protein.

Without the butterfat, then, you don't get the best of protein, fat-soluble vitamins, or calcium from milk. That's why I don't eat, and cannot recommend, egg white omelets and skim milk. They are low-quality, incomplete foods."

Credited to Nina Planck in her book: "Real Food - what to eat and why"

Vegetables that need to be cooked...

"Be aware that that some vegetables are more nutritious when cooked. The broccoli and cabbage family contains goitrogens, which depress thyroid function. Spinach, beets and chard contain oxalic acid, which blocks calcium and iron absorption. Goitrogens and oxalic acid are reduced by cooking.

Betacarotene in vegetables is more available to the body once it has been liberated from tough cell walls; thus shredding, juicing and cooking beets and carrots are all ways to make them more nutritious."

Credited to Nina Planck in her book: "Real Food - what to eat and why"

Industrialized diet and poor health

"What can be the blame for our poor health? The culprit is industrial foods. Sugar and hydrogenated vegetable oils raise cholesterol and triglycerides. Eating oxidized - or damaged - cholesterol leads to unhealthy oxidized LDL in the body. The main, dietary source of oxidized cholesterol is powdered skim milk and powdered eggs, commonly found in processed foods.

The experts are right: our diet is killing us. But traditional beef, butter, and eggs are not to blame for obesity, diabetes, and heart disease. The so-called diseases of civilization are caused by the food of civilization. More accurately, the diseases of industrialization are caused by the foods of industrialization."

credited to Nina Planck in her book: "Real Food, what to eat and why"

The Trans Fat Deception

0 Grams Trans Fat!

That is what the package says, but what does it mean? Could it be true?

You would think that if a package says zero grams of trans fats, then the food would have no trans fats in it, right?

Wrong! The label above lists partially hydrogenated vegetable oil as the third ingredient! (According to FDA guidelines, the ingredients must be listed in order - the most listed first, in order down to the least ingredient listed last).

If the food is broken down into serving sizes small enough so that there is less than 1/2 gram per serving, then they can put ZERO on the label. It appears that this is the case even if there is 0.49 grams of trans fat in that serving.

This is nothing new, however, and has been the case with regular fat as well for a long time. If a serving of a food had less than 1/2 gram of fat in it, then the manufacturer could put 0 grams fat on the label.

Why this is so important NOW is because trans fats are unlike any other fat - they are the worst fat out there. They wreak havoc with your body, causing irreparable damage to your cells.

What Trans Fats Do: They fool your body. Your cells are designed accept fatty acids - good fats. But trans fats are NOT good fats, and trick your cells. They are accepted by your body, but cannot be metabolized like a real fatty acid, and cannot be rejected. The integrity of your cell membrane is compromised and your cell is no longer able to function properly.

New Products Are Being Released...

That claim to be trans-fat free. Many truly are. Many are not. The only true way is to check the labels for ANY of these phrases:

* Partially Hydrogenated Vegetable Oil
* Partially Hydrogenated Soybean Oil
* Partially Hydrogenated ANYTHING Oil
* Shortening
* Margarine

Trans Fat Free Margarine is being released now by many manufacturers. There is only one brand that we have seen that, when you check the ingredients, is truly trans fat-free, and that is Smart Balance (which can be found in most any grocery store).

The manufacturers that produce foods that claim to be trans fat-free (but contain trans-fats) rest their public position on the idea that the FDA has said that "the FDA .... recommends keeping your intake of both saturated and trans fats as low as possible."

Note that the manufacturer is lumping trans fats in with saturated fats as though they were even close to the same hazard - they are not.
(For the truth about Trans Fats and Saturated fats, we highly recommend reading this book: Trans Fats, by Judith Shaw).

How do they do it, then? Their explanation is with somewhat tricky language like this: "As a result, some products qualify, according to FDA guidelines, for 0g trans fat per serving although they have as one of their components partially hydrogenated vegetable oil."

The FDA has released new labeling guidelines that go into effect in 2006. Until that time, you will see many manufacturers adding the labels "No Trans Fats", "0 Grams Trans Fats", and other trans fat related information to their labels.

Unfortunately, the guidelines fall short, and there is only one way to truly know. That is to read the ingredient lists.

Trans Fat Tips:

** Zero Tolerance. Zero is the only amount of this poison that you should allow into your body.

** Read Ingredient Lists. Frustratingly, you cannot trust even the nutritional panel when it indicates "0 grams" of Trans Fats.

** Go Natural. You will find that natural foods (nuts, milk, butter, vegetables, fruits, etc) are all trans fat free.

** Choose Wisely. Olive oil for cooking. Butter for baking. Butter or Smart Balance as a condiment.

** No Margarine. Some claim to be trans fat free, but they aren't!



----FormulaZone Staff, November 28, 2004

The Health Benefits of Teas

from LIVESTRONG.COM

By Alyse Levine

Concept
The media has exhaustively publicized the numerous ways drinking tea is good for you: from fighting certain cancers, to decreasing the risk of heart disease and Alzheimer's disease, to controlling cholesterol and even reducing tooth decay! Although most people are aware of tea's health benefits, they are not aware of which teas are the most beneficial. So, from a health perspective, are all teas created equal?

Nutritional Facts and Figures
What are the purported health benefits of consuming tea?

Before we begin, note that here we are talking about tea from the tea plant, Camellia sinensis, and not herbal teas, which are really derived from the flowers, leaves, seeds, bark, or roots of certain plants but contain no actual “real” tea (herbal teas do have purported health benefits, but they are beyond the scope of this bite).
Studies have shown that tea may promote good health in the following ways:

*Heart Health: The polyphenols (antioxidants) found in tea are very effective in preventing cholesterol from oxidizing and damaging blood vessels. Green tea has been shown to improve the health of the delicate cells lining the blood vessels, which helps lower one's risk of heart disease (1).

*Cancer Prevention: The polyphenols (catechins in particular) in tea may help prevent or decrease the growth and spread of certain cancers. They scavenge oxidants before cell injuries occur, reduce the incidence and size of chemically induced tumors, and inhibit the growth of tumor cells. In studies of liver, skin, and stomach cancer, chemically induced tumors were shown to decrease in size in mice that were fed green and black tea (2,3).

*Skin Protector: Not only has tea been shown to be effective in decreasing cancer risk when consumed orally, but it may also be beneficial when applied superficially to the skin (4). Some research has shown that when green tea is applied to sunburned skin it decreases the development of cancerous skin tumors. This evidence has led many cosmetics companies to start adding green tea to their skin care products.

*Alzheimer's Disease Arsenal: Both green and black teas have been shown to hinder the activity of two enzymes in the brain associated with Alzheimer's disease. Although tea consumption cannot cure Alzheimer's, it may be another part of the puzzle in treating or slowing down the development of the disease (5).

*Good for Teeth: Compounds in tea protect teeth by increasing the acid resistance of tooth enamel and acting as antibiotics that kill off dangerous, decay-promoting bacteria (6). Tea also contains fluoride, which is essential for keeping teeth strong and healthy.

Which tea varieties provide the above health benefits?

All "real" teas, which include green, black, and oolong tea varieties, are beneficial to your health. As mentioned above, these teas are all derived from the same tea plant, Camellia sinensis, and contain numerous healthful compounds including polyphenols (particularly catechins), tocopherol, vitamin C, as well as other antioxidants. The polyphenols are believed to be responsible for most of tea's role in promoting good health. Although black, green and oolong teas have different polyphenol compositions due to processing differences, they all have been shown to provide the above health benefits.

The differences between the teas are depicted below. As you can see, the main difference between the "real" teas is simply in how the leaves are processed.

Green Teas (Japanese, Chinese, Gunpowder, etc...)
Green teas are the freshest and least processed because they are not at all fermented. Of all "real" teas, green tea has the lightest and most subtle taste.

Black Teas (Darjeeling, Earl Grey, China Black, Jasmine, etc...)
Black tea is simply green tea that has been fermented for around 6 hours. Fermentation turns the green leaves black and alters the polyphenol content, though it is still very high in antioxidants. Black teas have the strongest taste.

Oolong Teas
These teas are made from green teas that are briefly fermented. Therefore, they are a compromise between black and green tea in both taste and color.

To Get the Most Out of Tea:
*To get the benefits claimed above, opt for a "real" tea variety (green, black, or oolong), as opposed to an herbal tea
*Steep tea for about 3 minutes; this time allotment enables the health promoting compounds to be released; steeping for much longer turns the tea bitter and releases too much tannin, which can irritate the digestive tract, cause constipation, and decrease iron absorption.
*Hot or Cold? Go for what you like! Bottled teas, iced tea, and teas made from mixes are also all rich in polyphenols. However, keep iced tea fresh, the polyphenol content starts to deteriorate after a few days.

Note on Caffeine:
If you are worried about the caffeine content of tea, opt for the decaffeinated varieties...they provide the same health benefits without keeping you up all night.

Alyse's Advice
The next time you reach for a warm, soothing cup of tea, opt for either green, black or oolong varieties, and steep for about 3 minutes. If you prefer the iced kind, follow the same guidelines but make sure to finish it within a few days before the antioxidant content starts to decline. A few cups of tea a day may help keep the heart doctor and dentist away, as well as cancer and Alzheimer's disease at bay.

Foods and Cancer...

The odds a person will ever be diagnosed with cancer are 1 in 2.44, and the odds a person will die of it are 1 in 4.7. Although most of us think we eat pretty well—the odds an adult considers him- or herself a healthy eater are 1 in 1.56 (64%)—cancer remains the second most common cause of death in America, after heart disease.

Complicating the food-cancer connection is the fact that cancer is a whole constellation of diseases, each with its own risk factors; at the same time, the definition of “eating right” seems to change every time we look at the health news. “Healthy eating” now includes, in addition to the old standbys like fruits and vegetables, some items we used to think of as mere indulgences.

HEROES AND POTENTIAL HEROES

Fruits and vegetables: the American Cancer Society sums it up this way: Vegetables and fruits, particularly if they have lot of color, are loaded with antioxidants, vitamins, minerals, etc., that collectively reduce the risk of cancer, including lung cancer and cancers of the digestive tract (from mouth to colon). However, some recent research has failed to find major reductions in cancer risk associated with eating the recommended five servings a day. One study that followed nearly half a million people found only a “very small inverse association.” Researchers have suggested that studies of specific plant foods might be more fruitful. For example:

Citrus. Consuming citrus fruits was associated with lower cancer rates in an analysis of 48 international studies. Oranges, the researchers said, have very high antioxidant levels, with flavonoids that have been shown to have anti-inflammatory and anti-tumor properties.

Garlic. Some studies have indicated consuming garlic helps protect against various cancers. An analysis in the Journal of Nutrition of seven population studies, for example, showed that garlic consumption reduced the risk of colorectal and stomach cancers. (The odds a person will ever be diagnosed with colorectal cancer are 1 in 18.45.)

Tomatoes and Broccoli. Evidence that the lycopene found in tomatoes prevents prostate cancer is inconclusive. One study found that eating tomatoes in combination with broccoli shrank prostate tumors in rats by 52%. Evidence that broccoli and other cruciferous vegetables have particular cancer-prevention effects remains merely suggestive, but one compound found in broccoli, cabbage, and Brussels sprouts shows promise in stopping the growth of prostate and breast cancer cells.

Red Wine. Drinking moderate amounts of red wine has been shown to lower prostate cancer risk. It contains resveratrol (an antioxidant) and flavonoids (polyphenols also found in chocolate), which appear to be healthful agents. (The odds a male will ever be diagnosed with prostate cancer are 1 in 6.29, and the odds he’ll die of it are 1 in 35.71.) Another study showed a 60% drop in lung cancer risk among male smokers who had one or two glasses of red wine per day. ( Lung cancer kills 1 in 16.75 Americans, more than any other type of cancer.) On the other hand, drinking alcoholic beverages of any kind has been linked with a higher risk of breast cancer in women.

Chocolate. The antioxidants in chocolate may help prevent cancer by fighting cell damage that leads to tumors.

VILLAINS AND POTENTIAL VILLAINS

Some foods may carry increased cancer risk. A new Korean study found a small increase in stomach cancer associated with a saltier diet. (In the US, the odds a person will ever be diagnosed with stomach cancer are 1 in 111.1.) A new study on rats suggests eating a fatty diet during pregnancy carries breast cancer risk for the children—and even grandchildren. A byproduct of cooking (especially burning) carbohydrate-rich foods has been tied to increased cancer risk in postmenopausal women. And soy contains phytoestrogens that may be linked to breast cancer, again in postmenopausal women.

FOOD VS. INGREDIENTS

So there’s no yes or no answer to the question of whether “eating right” prevents cancer. Clearly, some ingredients in some foods are linked to higher or lower risks for some cancers and other health problems. Maybe the best practice of all is just to follow food author Michael Pollan’s advice: If your grandmother wouldn’t recognize it, or you can’t pronounce the ingredients, don’t eat it.

Hate getting corn stuck in my teeth....

(photo from http://myfoodlooksfunny.com/)

Celery

Celery is one of those vegetables that tends to sit around in the refrigerator after you buy a bunch because a recipe for soup or stew or, as Thanksgiving approaches, stuffing calls for one stalk. Celery keeps for weeks, but a lot of drooping stalks still get thrown away. That’s too bad, because there are plenty of things to do with this vegetable, and the tender inner stalks that probably didn’t get used — the heart — are the best part.

Celery contains phytochemicals called phthalides, which some studies have shown reduce stress hormones and work to relax the muscle walls in arteries, increasing blood flow. As a result, it has long been used in Chinese medicine to help control high blood pressure. Celery is an excellent source of vitamins K and C, and a very good source of potassium, folate, dietary fiber, molybdenum, manganese, and vitamin B6. --Martha Rose Shulman

The 11 Best Foods You Aren’t Eating

Maybe you should be eating more beets, left, or red cabbage.

(This post was originally published on June 30, 2008, and recently appeared on The New York Times’s list of most-viewed stories for 2009.)
By TARA PARKER-POPE

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.

You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.

Foods that reduce and promote inflammation....

By Deborah Kotz

Certain foods reduce inflammation, while others raise it. What to eat, what to avoid

Inflammation, normally part of a healthy immune response, is increasingly thought to play a leading role in encouraging a number of major killers, including cancer, diabetes, heart disease, stroke, and Alzheimer's. Dangerous chronic inflammation occurs when the immune system stays turned on and starts attacking healthy cells and tissues-triggering, say, cancer-causing genetic mutations or the bursting of artery plaque. What you eat, though, helps determine how much inflammation you produce. Certain foods promote it, while others are inflammation-fighting superstars, says nutritionist and family physician Ann Kulze, author of Dr. Ann's 10-Step Diet. Some recommendations:

GO FOR ...

Omega-3 fats. These are among the most potent anti-inflammatory foods. Best sources: fatty fish like salmon and tuna; walnuts and other nuts; flaxseed; and canola oil.

Colorful produce. Red onions, tomatoes, broccoli, red grapes, berries, and oranges all are packed with chemicals called flavonoids that have anti-inflammatory properties.

Herbs and spices. Ginger and turmeric, either dried or fresh, are among the most healthful spices. For herbs, sprinkle on some fresh rosemary.

Chocolate and wine. Red wine has anti-inflammatory chemicals like resveratrol. Dark chocolate-look for 70 percent or higher cacao-protects against inflammation, and research suggests that hot cocoa does too.

CUT BACK ON ...

Omega-6 fats. They trigger the body to produce pro-inflammatory chemicals. Oils rich in omega-6 fats include corn, safflower, and vegetable oils; mayonnaise; and many salad dressings.

Trans fats. They're disappearing from packaged foods as more and more research shows they drive inflammation. And now they're on nutrition labels, so they're easier to avoid.

Rancid fats. Don't heat oil to the point that it's smoking, since that oxidizes fats and turns them into inflammation boosters. Also, avoid old peanut butter and that chocolate bar stashed away for years in your pantry.

White starches. Flour, sugar, white rice, and instant mashed potatoes, for example, all cause quick spikes in blood sugar levels, causing the production of advanced glycation end products that spur inflammation.

Animal fats. Foods high in this fat-egg yolks, red meat, poultry skin, whole-milk dairy products-also contain high amounts of arachidonic acid, a molecule used by the body to create inflammation.

Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the bloodstream, triggering inflammation

Just for Fun - A song about bananas....

The Muppet Show. Harry Belafonte - Day-O (Banana Boat Song)
Fozzie interrupts Harry's first rendition of Day-O (The Banana Boat Song) on TV, bringing in a pig chorus and trying to get bananas from Beauregard, who brings him onions, pineapples and eggplants instead. The number dissolves into chaos.

Ummmmm, cherries!

A growing body of science reveals tart cherries, enjoyed as either dried, frozen cherries or cherry juice, have among the highest levels of disease-fighting antioxidants, when compared to other fruits. They also contain other important nutrients such as beta carotene (19 times more than blueberries or strawberries) vitamin C, potassium, magnesium, iron, fiber and folate.

Emerging evidence links cherries to many important health benefits – from helping to ease the pain of arthritis and gout, to reducing risk factors for heart disease, diabetes and certain cancers. Cherries also contain melatonin, which has been found to help regulate the body’s natural sleep patterns, aid with jet lag, prevent memory loss and delay the aging process.

A recent study from the University of Michigan reveals new evidence linking cherries to heart health benefits. The study found that a cherry-enriched diet lowered total weight, body fat (especially the important “belly” fat), inflammation and cholesterol-all risk factors associated with heart disease. According to the American Heart Association, being overweight or obese, in particular when the weight is concentrated in the middle, is a major risk factor for heart disease. As nearly two out of three Americans are overweight, emerging studies like this are important in examining the role diet may play in disease management and prevention.

While there’s no established guideline yet on how many cherries it takes to reap the benefits, experts suggest that 1-2 servings of cherries daily can help provide some of the health benefits identified in the research. Single serving size examples include:
• 1/2 cup dried
• 1 cup frozen
• 1 cup juice
• 1 ounce (or 2 Tbsp) juice concentrate


Cherries – available year-round as dried, frozen and juice – are “America’s Super Fruit,” a homegrown and colorful way to reap the health-promoting properties of antioxidants. Health and nutrition experts say to look no further than fruits grown on American soil for health and wellness benefits – and tart cherries are a great alternative to exotic berries grown in faraway rainforests.

A growing body of science links cherries’ red color, provided by the fruit’s powerful antioxidants – called anthocyanins – to heart-health benefits related to reducing inflammation, total cholesterol, and belly fat. With more than 80 million Americans living with some form of heart disease, the heart-healthy qualities of eating red have more relevance than ever. Even more good news: research also suggests the red compounds in cherries may help ease the pain of arthritis and gout.

And, because cherries are such a versatile fruit that can be sourced in the U.S. year-round, it’s easy to enjoy cherries in a wide range of sweet and savory dishes.

Chebe Bread - Gluten Free

Naturally Gluten Free
Chebe® Bread (pronounced chee-bee) is a unique bread product based on the Brazilian "pao de queijo" (Brazilian cheese bread) and it is now available in the United States! It is delicious, quick and easy to prepare, and it is gluten free, wheat free, and yeast free!

Our line of Chebe products includes gluten free, oven-ready frozen dough and gluten free bread mixes. And all of our products are corn free, peanut free and tree nut free, soy free, potato free, and rice free. Five of our gluten free bread mixes are also lactose free and casein free. Chebe is a 100% Gluten Free Manufacturer with a dedicated gluten free facility.

http://www.chebe.com/

Red dye from bugs....

Did you know that the food colorants cochineal and carmine are made from dead bugs? Myself, I'm allergic to that red dye, and also red dye #40. Read more about this at Snopes:
http://www.snopes.com/food/ingredient/bugjuice.asp

Basil "cigars"

To preserve basil from a bumper crop, wash and dry the leaves and then roll them into a cylinder. Use unflavored dental floss to tie the bundle; freeze it in a sealable plastic bag. When fresh basil is needed for salads, soups, or pastas, cut off the dental floss and slice from the end of the "cigar".

Pesto for Pasta

A simple way to preserve herbs such as basil, oregeno or summer savory is to make a pesto and freeze it. Process your favorite herb with garlic and olive coil in a food processor and then freeze the mixture in spice jars. When you are ready for a pesto, process two or three tablespoons of the frozen herb mixture with toasted pine nuts, grated Parmesan cheese and olive oil in a food processor. Add some of the water from simmering pasta and you will have a quick pesto sauce that enhances any pasta dish. By adding the pine nuts and Parmesan cheese at preparation time, you achieve a fresher pesto taste.

Potato skin myth

The notion that most of the potato's nutrients are found in the skin is legend. The skin does contain about 1/2 of a potato's FIBER, but more than half of the nutrients lie within the potato itself.

Soy and hypothyroidism

Type A, Thyroid And Soy

March 17th, 2004 , by Peter D'Adamo

QUESTION: I am A and hypothyroid. You state soy is excellent for A's but, from my researching and reading, most sources state that hypothyroid should avoid soy. Any suggestions as how to get protein and vitamins without using soy?

---

ANSWER: In a recent response to many of the off-handed accusations about the effects of soy on the thyroid Clare Hasler, Ph.D., one of the world's experts on soy and human nutrition had the following to say:

"There is no convincing evidence that soy protein has an adverse effect on thyroid function, particularly at the moderate level of consumption (25 grams) that would occur due to the approval of a health claim for coronary heart disease.

There is evidence that animals exposed to large amounts of soy protein (e.g., 40%) will develop goiter, particularly when fed an iodine deficient diet (Kimura et al., 1976; Filisetti and Lajolo, 1981). The mechanism for this effect can be explained by the fact that the principal isoflavones in soy, genistein and daidzein, have been shown to inhibit thyroid peroxidase (Divi et al., 1997) and 5'-deiodinase (Cody et al., 1989), key enzymes involved in thyroid hormone biosynthesis. The inhibition of these enzymes results in decreased levels of circulating thyroid hormones (e.g., T4 and T3) which leads to increased secretion of thyroid stimulating hormone (TSH) by the anterior pituitary. The increased levels of TSH provides a growth stimulus to the thyroid, resulting in goiter. It must be emphasized, however, that this occurs only with large amounts of soy isoflavones in the diet and/or when the diet is low in iodine. Furthermor, soy isoflavones are not the only dietary flavonoids that can inhibit thyroid peroxidase. A variety of other flavonoids have also been shown to be even more potent in inhibiting the activity of this enzyme, including kaempferol, naringenin, and quercetin (Divi and Doerge, 1996) . Such flavonoids are widely distributed in plant-derived foods and would be consumed daily at relatively high levels (possibly up to 1 gram or more per day) by vegetarians or semi-vegetarians, yet such individuals do not have a significant increased incidence of goiter. Goiter has also been reported in infants where soy has served as the sole source of food (Hydovitz, 1960). However, this situation is hardly comparable to adults consuming soy protein in moderate amounts as a means to lower total or LDL cholesterol levels.

In sum, soy products have been consumed as a dietary staple in Asian countries for hundreds of years with no significant occurrence of goiter in that population. Goiter is primarily due to a deficiency of dietary iodine, not the consumption of moderate amounts of soy protein incorporated into a nutritionally sound diet. That goiter would result in adults consuming 25 grams of soy protein per day in response to an approved health claim for coronary heart disease is ludicrous."

In essence, it you don't consume 40% of your body weight in soy protein daily, you've not got much to worry about.

Eat right 4 your blood type

Dr. Peter D'Adamo is the best selling author of his books on the relationship of diet and blood type. I am AMAZED at the information he conveys about our bodies and the interactions of food!

Go to his site and read about this - you may see yourself and your health problems here.

http://www.dadamo.com/bloodtype_A.htm


Wow - I'm A+, and this exactly describes me!

Type A Diet

"When we discuss 'diet,' we are not talking necessarily about a weight loss plan, that's a side benefit to following this plan. We are actually discussing diet in the more traditional sense, meaning a way to eat," explains, Dr. D'Adamo.

Type As flourish on a vegetarian diet - if you are accustomed to eating meat, you will lose weight and have more energy once you eliminate the toxic foods from your diet. Many people find it difficult to move away from the typical meat and potato fare to soy proteins, grains and vegetables. But it is particularly important for sensitive Type As to eat their foods in as natural a state as possible: pure, fresh and organic. "I can't emphasize enough how this critical dietary adjustment can be to the sensitive immune system of Type A. With this diet you can supercharge your immune system and potentially short circuit the development of life threatening diseases."

Handling Stress

In this busy, ever changing world, it's almost impossible to avoid every day stress. Type As have a naturally high level of the stress hormone cortisol and produce more in response to stressful situations. Cortisol is released in 24-hour patterns, typically in the early morning between six and eight A.M. with a gradual decrease during the day. It helps to cue the body's other cyclical rhythms.

Due to the naturally elevated cortisol in type As, additional stress often manifests in several ways; disrupted sleep patterns, daytime brain fog, increased blood viscosity (thickening), and promotes muscle loss and fat gain. In extreme cases in Type As, stress can manifest in more serious ways, causing obsessive-compulsive disorder, insulin resistance and hypothyroidism.

To help balance cortisol levels, Dr. D'Adamo recommends that you limit sugar, caffeine and alcohol. Don't skip meals, especially breakfast; eating smaller, more frequent meals will also help to stabilize blood sugar levels. He also points out that the following factors are known to increase cortisol levels and increase mental exhaustion for Type As - be aware and limit your exposure when possible:

• Crowds of people
• Loud noise
• Negative emotions
• Smoking
• Strong smells or perfumes
• Too much sugar and starch
• Overwork
• Violent TV and movies
• Lack of sleep
• Extreme weather conditions (hot or cold)

Raw almonds

Did you know that raw almonds are alkalizing (that's GOOD for you) and are easier to digest than other nuts?

Liver detox meal

For a meal that detoxes the liver and helps you to lose weight:

The plate should consist of vegetables, beans and eggs.

That's about what I'm eating now, since I'm on a no meat/no dairy diet to ward off inflammation/cancer.

More on this later......

Nuts and Seeds - use with vegs and protein

I came across an interesting tidbit:

It seems that nuts and seeds should not be eaten with grains or sugar because they work better, nutritionally, in a low glycemic environment. They can, however, be eaten with vegetables and protein.

Good to know.... I'll explore this concept further and report back.

125 Healthiest Supermarket Foods in America

You've heard of the "Eat This, Not That!" book? Here is their site, filled with more food wisdom than I can exhibit here in a single post. So, go there and make note of which brands to look for in the future. The one thing that isn't mentioned, however, is where to find these wonderful products.

Check out the 125 Healthiest Supermarket Foods in America.

Saute'd plaintains are healthy and delicious

Plantain Nutrition Facts
1 cup slices, 154 g
*from nutritiondata.com

Calories: 179
fat: 0 g
protein: 1 g
carbs: 48 g
fiber: 4 g
potassium: 20% RDA
vitamin C: 28% RDA
vitamin A: 28% RDA
vitamin B6: 18% RDA
Magnesium: 12% RDA
Folate: 12% RDA

Plantains are a great source of fiber and vitamins C and A. They are also high in vitamin B6, magnesium and folate. One cup of plantains contains more potassium that one cup of banana slices. 20% RDA in plantains compared to 15% RDA in bananas.

Flaxseed - don't eat with your meds/vitamins

Flaxseed fiber can absorb some medications and decrease their effectiveness. It is best not to take flaxseed within 2 hours of taking other medications.
The following medicines in particular may be affected:
• digoxin
• salicylates (like aspirin, choline salicylate, or magnesium salicylate)
• warfarin

Flaxseed - To keep you regular

FLAXSEED acts as a bulk-forming laxative for treating constipation. The seeds, flax meal, or powders absorb water in the stomach and intestine, increasing the bulk and movement of the stool. Flaxseed is available without prescription as a dietary supplement. It is found in many forms including cracked or whole flaxseeds, flax meal, flaxseed oil, or flaxseed powder.

More recently, flaxseed has been shown to be beneficial for people suffering from digestive disorders. It is now recommended as an "effective herbal agent" for treating irritable bowel syndrome (IBS).

Flaxseed meal - 2 Tbl a day!

Flaxseed is the seed of a plant call flax (or Linseed). Flaxseed had been use for used to produce flaxseed oil. However, until recent years, no one knows the real benefit of the flaxseed. Recent study shown flaxseed meal may be one of the most powerful natural cholesterol controllers. It also contains high volume of fiber and omega -3 fats.

A serving size of 2 teaspoon contain 4 gram of fiber. 4 gram of fiber equals to 15% of suggested daily value of fiber intake. About 66% of flaxseed‘s fiber is insoluble. Insoluble fiber can help you digest better and create bulks that help prevent constipation. If you take flaxseed regularly, you might reduce your risk of colon cancer. The other 33% are soluble fiber that can lower your cholesterol and control your blood sugar level

The omega-3 fatty acids in flaxseed are same as the omega-3 fatty acids that can found in fish like salmon or tuna. Omega 3 oil is good fat that can help prevent heart disease and lower your cholesterol. It also slightly lower your blood pressure. It can also serve as a anti-inflammatory agent. It can help reduce joint pain and reduce inflammation. One reason why the omega 3 fatty acids found in flaxseed is better than those found in fish is that fish oil might lead to heavy metal poisoning.

While the cancer-inhibiting effects of flaxseed have not been thoroughly studied in people, some practitioners of alternative medicine are already recommending the herb as a potential anticancer agent. Prominent herbalists maintain that the lignans found in flaxseed may help to control cancer of the breast or uterus. Some also recommend the herb for the prevention and treatment of endometriosis.

The other nutrition that can be found in flaxseed includes calcium, protein, B vitamins, beta-carotene, manganese, vitamin E, and zinc. Flaxseed is low in carbs, two teaspoon will brings you 4 g, which is less than 1% of daily value. Flaxseed might help in cure cancer, weight lost and diabetes.

Most of the flaxseed meal sold in the market is already grounded. However, it is better to buy whole flaxseed and ground it right before you need. You body cannot digest ungrounded flaxseed so it is necessary to break it down. You can easily ground flaxseed with Coffee Grinder or blender. Grounded flaxseed might lose its nutrition and anti-oxidants during storage. If you have to buy grounded flaxseed meal, remember to put it in the refrigerator after open to reserve freshness.

Flaxseed has a nutty flavor so it can easily used in many different recipe. You can simply add it in cold or hot cereal, pancakes and waffles. You can even put it in your ice cream, yogurt or protein shake without changing the taste. You can even sprinkle it on your salad or add it to your soup. Since it is grounded, it is almost invisible to children. Since flaxseed is so easy to use in everyday meal, there is no excuse for not add this healthy food into you diet.

Plantain on the menu tonight

I cooked plantain banana tonight and it was soooo good! My daughter raved about it and wants it again. Plantain will replace the potato in my diet because potato is inflammatory, while the plantain is not. Have you tried it? You will be surprised at how easy it is to cook. Just slice and saute with a little olive oil. The plate, above, has plantain, turnip greens with onion and garlic, slices of red onion, peas and carrots and baked salmon with garlic and pepper. The fruit bowl has fresh, organic peaches and seedless grapes from the USA. I'm stuffed!!

Nutritional value of Plantain

The fruit is extremely low in fat, high in dietary fiber and starch. It is very low in cholesterol and salt too.

It is a good source of vitamins A, B6, and C which helps maintain vision, good skin, and build immunity against diseases. It is also rich in potassium, magnesium and phosphate.

When cooked green, is very good for diabetics, as it contains complex carbohydrate that is very slowly released.

A diet of green plantain is filling, and can be a good inclusion in a weight loss diet plan.

Eggs

I can’t say enough good things about eggs. They’re nature’s most perfect food. Egss are plentiful, inexpensive, easy to prepare in a zillion ways, and loaded with vitamins. They’re also one of the best sources of protein on the planet. They’re a great source of choline (300 mcg, all in the yolk) which is an essential nutrient for cardiovasuclar and brain function and for the health of your cell membranes. It also helps lower homocysteine, a risk factor for heart disease. Choline is an essential part of a phospholipid called phosphotidylcholine, which, without adequate amounts, both fat and cholesterol accumulate in the liver. Have you picked up on the paradox yet? People avoid egg yolks because they’re afraid of the cholesterol, but the choline in the egg yolk actually helps prevent the accumulation of cholesterol and fat in the liver! So, do me a favor. Stop with the egg whites already. Listen carefully: The egg yolk is good for you! Eggs are also “eye” food, as they contain lutein and zeaxanthan, two of the new superstar nutrients when it comes to eye health. And finally, eggs may protect against breast cancer.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Avocado

This is truly an amazing food, and yes, it’s technically a fruit. Sure, they’re high in fat, but the fat is largely monounsaturated fat which actually lowers cholesterol. Avocados are also high in beta-sistosterol, a natural substance shown to significantly lower blood cholesterol and is also highly protective of the prostate. They also contain lutein, a valuable member of the carotenoid family that is a natural antioxidant and helps your eyes stay healthy while maintaining the health of your skin. Avocados have tons of heart-healthy fat, a bunch of fiber, and next to zero effect on blood sugar. Plus they’re filling and delicious and great on salads.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Cherries

Relatively low in calories, cherries are loaded with anti-inflammatory, anti-aging, anticancer compounds that don’t show up on your average nutrition facts label. The cancer-fighting agents in cherries include a flavonoid called quercetin as well as ellagic acid and perillyl alcohol. The secret to the benefits of cherry juice are compounds called anthocyanins, which are the pigments that give cherries their bright red color and are also believed to be the key to helping the body relieve inflammation. As an added bonus, these same anthocyanins may significantly reduce your risk for colon cancer, the third leading cancer in America. Unfortunately cherries found themselves on the Environmental Working Group’s 2003 list of 12 foods most contaminated with pesticides so it’s wise to seek out the organic ones. Hint: They’re unbelievably delicious frozen, with a little fresh yogurt mixed in. It’s a natural “Cherry Garcia”.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Cranberries

Low in calories (44 per cup), high in fiber, and low in sugar. Studies show that the ruby red berries have some of the most potent antioxidants of any common fruits studied. They possess anticancer properties, inhibit the growth of common foodborne pathogens, and contain antibacterial properties to aid in the prevention of urinary tract infections (UTIs). This is accomplished by preventing bacteria from sticking to the lining of the urinary tract. More recently it has been discovered that the same properties help reduce bacterial adhesions to teeth, thus reducing the formation of dental plaque. Recent studies have also revealed that compounds in cranberries stop certain disease-causing bacteria from sticking to the stomach lining, thus helping to prevent ulcers.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Blueberries

Blueberries have firmly established a reputation as a memory-protective food. They contain special compounds called polyphenols which actually help neurons in the brain communicate with one another more effectively. Blueberries also contain other compounds like anthocyanin that are antioxidant and anti-inflammatory. And inflammation and oxidative stress are involved in virtually every major killer disease of aging: Alzheimer’s, Parkinson’s, diabetes, and heart disease, not to mention “run-of-the-mill” conditions of aging like arthritis. Studies show that blueberries also have anti-cancer activity.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Extra virgin olive oil

Olive oil is very high in compounds called phenols, which are potent antioxidants. It is also mainly made up of monounsaturated fat, the most important of which is called oleic acid, shown in research to be extremely heart healthy. Olive oil may also help to decrease the risk of colon and bowel cancer. But all olive oil is not created equal. The stuff you want is made from organic olives that are picked by hand; the oil is separated without the use of heat, hot water, or solvents, and it is left unfiltered. The first pressing produces the best stuff, known as “extra virgin” olive oil. Once you begin machine harvesting and processing with heat, you start damaging the health-promoting, delicate compounds in olive oil. So make sure to seek the extra virgin stuff—it’s worth the extra money.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Wild Alaskan Salmon

Salmon is one of the healthiest foods you can eat, and one of the main reasons is that it’s chock full of omega 3s. These health-promoting fats have been found to be beneficial to heart health and brain health, as well as for inflammation, circulation, memory, thought, and blood sugar control. Salmon is not only a superb source of omega 3s, but it’s also a great source of high-quality protein.

It also contains more than half of the Daily Value for vitamin B12 and 30% of the Daily Value for niacin. It’s very important to know that wild and farmed salmon are two very different animals, and it is the wild version that you want to eat. Farm-raised salmon are packed like sardines at the salmon farms where disease can spread rapidly in these conditions.

For this reason, farmed fish receive tons of antibiotics, both in their feed and through injections. These farm-raised salmon are also fed grain, which is not their natural diet. As a result, the fat of farmed salmon contain a much higher proportion of inflammatory omega 6s, a fat that we already consume far too much of.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Turmeric

It’s pretty much my favorite spice, not only for the almost encyclopedic list of health benefits, but also for the taste. It’s actually a member of the ginger family, and the plant’s healing properties reside in its fingerlike stalk. It is known for alleviating arthritis and joint inflammation, even carpal tunnel syndrome.

And then there’s cancer. There are at least 30 published studies indicating that the active compound in turmeric, curcumin, has an antitumor effect.

Curcumin also has a positive effect on cholesterol and has powerful antioxidant properties as well. Curcumin is a very liver-friendly food, making it something I like to recommend for people with various liver ailments, including hepatitis.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Oregano

Oregano is rich in a host of nutrients, including calcium, magnesium, zinc, iron, potassium, copper, boron, manganese, vitamin C, vitamin A, and niacin, and also seems to be the herb with the highest antioxidant activity. The medicinal parts of this wondrous plant are contained in the oil extracted from the leaves, or from the herb itself picked during the flowering season and eaten fresh or dried. At this writing, the essential oil has been shown to inhibit the growth of at least ten different microbes, including candida (yeast). Not a bad list of accolades, including antifungal; antibacterial, antiparasitic; antimutagenic; anticarcinogenic properties.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Rosemary

Exciting research has been done on rosemary’s potential for inhibiting cancers such as breast, colon, and skin cancers; animal studies have confirmed that the oil is liver protective, antimutagenic,and tumor inhibiting. The oil is also mildly antibiotic and antiviral. Note: although perfectly safe in amounts normally consumed in foods, in medicinal dosages it should not be used during pregnancy due to concerns that it might have uterine- and menstrual flow-stimulant effects.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Garlic

Garlic is a global remedy. It’s one of the oldest medicinal foods on the planet. It is accepted even by conventional, traditional medicine as an agent for lowering cholesterol. It also helps lower triglycerides, reduces plaque, and prevents blood clots. Garlic also has anticancer properties and can even help fight the common cold. The key to the astonishing wide range of health benefits of garlic seems to lie in a compound called allicin, which is produced when garlic is crushed or damaged. Allicin starts to degrade after it’s produced, so the fresher the better. Garlic experts advise crushing a little raw garlic and combining it with the cooked food shortly before serving. Note: Microwaving appears to destroy it completely – sorry.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth

Sprouts

One of the most complete and nutritional foods on the planet. They’re rich with enzymes and vitamins and amino acids. And perhaps most important of all, sprouts like alfalfa, broccoli, clover, mung bean, and the like contain concentrated amounts of phytochemicals that can have strong protective effects against disease, including cancer.

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth