 Credit: Andrew McCaul |
Orange and yellow foods like sweet potatoes, squash, carrots, squash, cantaloupe are loaded with healthy carotenoids like beta-carotene, a type of vitamin A that boosts your immune system.
Chock-full of essential nutrients, such as calcium, folate, potassium, fiber, iron, and vitamins A (in the form of beta-carotene), C, and K, kale provides more nutritional value from fewer calories than almost any other food. Like all cruciferous vegetables, this curly edged leafy green is also rich in sulforaphane, which keeps blood vessels healthy and has been shown to have anticancer and immunity-boosting properties. Kale also boasts the antioxidants zeaxanthin and lutein, which promote eye health. Studies suggest that there may be a relationship between increased lutein consumption and decreased incidence of atherosclerosis and macular degeneration.
Choose It & Use It
Kale’s mild, earthy taste and crunchy texture add interest to soups and stews. It can be found in markets year-round, though its peak season is mid-winter through early spring. Cooking kale slightly increases its antioxidant score, but don’t overdo it. Too much heat diminishes the benefits. For best results, lightly steam the leaves until soft, but still crisp. Chopping also releases kale’s health-promoting compounds.
May 3, 2012
Omega-3s May Purge Alzheimer’s Plaque
Diets rich in fish fats linked to lower blood levels of the brain-plaque proteins associated with Alzheimer’s
by Craig Weatherby
HIGHLY NUTRITIOUS & LOW CALORIE SNACK
If you are looking for a highly nutritious, low calorie food then cantaloupe may be what you are looking for. Naturally low in calories cantaloupe comes in at only 56 calories per serving, and is also a great source of vitamins A, B3, B6, C, folate, potassium, and dietary fiber.
AMAZING NUTRITION FOUND IN CANTALOUPE
The high amount of vitamin A has been thought to help, repair lung tissue. Cantaloupe has over 100% of the daily recommended level of vitamin A needed. So one simple serving of this sherbert orange melon and my A for the day is complete. Chances are you will have more then one slice or serving. Cantaloupe contains high amount of beta-carotene, which turns to vitamin A in the body. The vitamins and antioxidants are also a great help in improving and aiding vision. A recent study of 50,000 women confirmed that women who got the most vitamin A reduced their risk of cataracts by 39%. We all want to be away from the risk and simply implementing your diet with some food related Vitamin A is very helpful in keeping your body healthy and happy.
The high amount of vitamin C in cantaloupe is 100% of the daily recommended amount needed. Vitamin C can support the immune system and protect the body from the cell damage caused by free radicals. Not only does vitamin C offer antioxidant protection, it also, decreases the risk of cancer, heart disease and stroke.
The B-complex vitamins in cantaloupe help our bodies process carbohydrates and the fiber content assures the carbohydrates will be absorbed slowly by the body, stabilizing blood sugar levels. This is good news for those watching their weight, as well as people with diabetes.
A research study at Kansas State University showed that if you eat foods rich in vitamin A, such as cantaloupe, you could reduce your risk of emphysema and lung cancer. Researchers found that benzo(a)pyrene, one of the carcinogens in cigarette smoke causes a deficiency in vitamin A. Increasing your intake of vitamin A can rectify this problem and prevent the onset of emphysema and cancer.
Scientists believe that the reason some smokers can live well into their 90s is because of their vitamin A consumption. They even recommend that if you smoke or have a friend who smokes, start eating foods like cantaloupe which are rich in vitamin A. Others who should start eating cantaloupe and increase their consumption of cantaloupe, are people who are at risk for age-related macular degeneration. Eating three servings of fruit every day is a good way to prevent this eye disease.
Many people don’t know that cantaloupe has more potassium than a banana. Because calories in cantaloupe are so low, you won’t have to worry about eating too much. The fiber content will help aid digestion. This is also a benefit when it comes to weight loss. People who feel full do not eat as much each day.
PICKING THE PERFECT CANTALOUPE
Make sure to choose a cantaloupe which is as ripe as possible. It should not have a stem and should feel heavy. The skin should have a slight give to it when you press down on it. It should also have a nice sweet smell. Cantaloupes are among the many fruits that will continue to ripen after they have been picked. When a cantaloupe is fully ripe, it should be placed in the refrigerator.
Cider vinegar contains many nutrients, such as beta-carotene, potassium, magnesium, calcium, riboflavin and thiamin; vitamin B6, C, and E; and fruit acids and pectin. Beta Carotene, potassium, and pectin are especially important for the heart, skin, and digestion.
Cider Vinegar is a germicide and thus helps fight infection and inflammation when administered internally and externally. It helps prevent blood clots and stimulates the excretory organs. It is therefore an important blood purifier and elimination promoting agent.
The Vitamin C and beta-carotene in cider vinegar destroy free radicals that weaken the immune system and increase the risk of many diseases. The acids in cider vinegar control the proliferation of yeast in the intestine.
Beets are incredible root vegetable most commonly seen in the purple color. Beets have been found to have incredibly high cancer-fighting potential. The betacyanin in beets which gives them their beautiful crimson purple color, have been proven to be a wonderful cancer fighting agent, especially when it comes to cancer of the colon. Diets rich in beet fiber have been shown to increase immune cells, helping eliminate abnormal cells. Beetroot has been shown to aid in warding off the growth of tumors, helping prevent a number of cancers including liver, skin, spleen, and lung.
Beets are rich in glutamine, a detoxifying amino acid, essential to intestinal and colon health. Glutamine deficiencies have been known to create a state of imbalance in the intestinal bacteria, leaving vulnerability to unfriendly organisms, and bacteria in the bloodstream. Be sure to add beets to your diet in an effort to help assist your digestive and immune health.
Health Benefits—Beets:
Beets increase the activity of two protective enzymes in the liver, protecting the liver cells from free radical attack. This powerhouse root vegetable has also been shown to hold promise for reducing cardiovascular disease.
Beet-rich diets have shown benefits in regulating cholesterol levels. Rich in betaine which is also known to reduce chronic inflammation, helping ward off damage to blood vessels, responsible for leading to conditions including heart disease, Alzheimer’s, and Type-2 diabetes. Betaine also does wonders for the liver helping protect against fatty deposits. Research has shown diets high in beets, can protect the liver cells from free radical attack by their strong detoxifying enzymes.
Beet greens are a power food high in vitamin C, iron, and calcium, as well as beta-carotene and lutein/zeaxanthin. Beet greens are best prepared steamed lightly similar to spinach.
Healthy beets are available year round, sweetest and most tender during their peak season, from June to October. You will find several varieties of beets including white, golden yellow, and candy stripe beets. The healthiest beets are the red varieties which have the cancer-fighting compound betacyanin. Be sure to pick up some red beets to begin enjoying the incredible health benefits today.
Eating organic and natural foods will be limiting your exposure and reducing the negative impact chemical pollutants have on your body.
Eating Organic & Natural foods will keep you away from artificial chemicals & dangerous synthetic compounds.
Organic and natural farming is better for the environment.
It helps provide a safer, healthier environment for everyone by:
Omega – 3 Fatty Acid is a healthy, poly-unsaturated, essential fatty acid.
There are 3 types: ALA (α-linolenic acid), EPA (eicosapentanoic acid) and DHA (decosahexanoic acid). EPA and DHA which are both most prevalently found in fish oil, while ALA is found in plant sources such as flax seed.
Research has shown that a diet high in omega-3 Fatty Acids has many significant health benefits. Studies show that diets containing Omega -3 Fatty Acids can significantly decrease risks of Cardiovascular Disease, and decreasing risk of heart disease, heart Attack and Stroke, while decreasing blood pressure and decreasing blood triglyceride levels. They have also been found to be beneficial in treating Rheumatoid Arthritis.
With our current research it is great to incorporate Omega -3 intake atleast twice a week. Be sure to use unsaturated oils when cooking. Eliminate foods with trans and saturated fats.
Diets high in fiber have many health benefits. Fiber is widely known as a digestive aid which increases elimination of toxic waste from the system helping to aid the digestive process. Studies have shown high fiber diets to have a positive effect in decreasing the risk of heart disease, contributing to lower cholesterol levels and decreasing risk of heart disease. There is a great deal of evidence that a high fiber diet has the ability to help control blood sugar as well. This effect in particular has been very helpful for those living with Diabetes.
There are two types of dietary fiber insoluble and soluble. Both have proven health benefits. While insoluble fiber is found in wheat bran and whole grains, as well as the skins of many fruits and vegetables and seeds. Insoluble fiber is a poor absorber of cholesterol, but has an important function as a digestive aid as it is able to absorb many times its weight in water.
Soluble fiber is found in foods such as oats, legumes, fruits, barley, brown rice and some green vegetables. Soluble fiber breaks down as it passes through the digestive tract and forms a gel that acts to trap substances that are related to high cholesterol. These compounds are no longer able to be absorbed by the body, and are then carried out of the body through the intestinal tract. Studies have found that people on high fiber diets have lower total cholesterol levels than those who are not.
Healthy intake of fiber for adults is 26 – 35g of fiber daily. It is important to include a wide variety of both soluble and insoluble fiber in your diet to get the maximum benefits.
This essential mineral is important for all living organisms. In humans, calcium, is essential for the maintenance of strong, healthy bones and teeth. Calcium also plays a vital role in the function of our musculoskeletal and nervous system. Calcium helps manage weight and blood pressure. Vitamin D is important in aiding in the absorption of calcium.
Calcium is found in a wide variety of foods. Dairy foods are an excellent source of calcium as in these forms it is easily absorbed by the body. Dairy foods are also often supplemented with vitamin D to help maximize this absorption. If you do not eat dairy there are other sources of calcium including vegetables like broccoli and kale, meat alternatives such as beans and lentils, boney fish such as salmon and sardines, as well as calcium fortified drinks such as soy beverages and fortified orange juice.
This mineral is found in your bloodstream as part of the hemoglobin molecule and is important for good health and wellness. People with low iron often easily become tired and sick.
Some people may require more than the Recommended Dietary Allowance of iron such as vegetarians, pregnant women, frequent blood donors, endurance athletes and women in post-menopause who take hormone replacement therapy and continue to menstruate. If this is you, please be sure to get the proper amount of iron. Find ways you enjoy to incorporate healthy iron into your diet.
There are two common forms of iron from which to you can choose. The first being heme iron or animal forms of iron which offer the most bioavailability to the body. Non heme iron in plant forms which can also be a vital source of dietary iron for your overall health and wellness. Note that, non-heme plant forms of iron are better absorbed when eaten along with heme iron or animal forms.
Vitamin A is a fat soluble vitamin that is an essential nutrient and plays a vital role in bone growth and vision. Vitamin A is a very powerful antioxidant.
Vitamin A can be found in a wide variety of plant and animal sources. Yellow or orange vegetables have high amounts of this vitamin A which is responsible for their color. The plant form of vitamin A is referred to as Beta-Carotene, and it is converted into Vitamin A once absorbed into the body.
SNACK: Quick & Nutritious
(6 Item Recipe)
SWEET ORGANIC KALE CHIPS
(Vegan Vegetarian version)
Yields: 1-2 Batches (Varies based on size of kale bunch as well as size baking sheet or oven safe dish. Some can fit all the kale in one batch with a large enough baking dish, where others may have 2 batches)
Baking Time: 8 -10 Minutes
INGREDIENTS NEEDED:
1 Bunch Organic Kale
3 Tablespoons Extra Virgin Olive Oil
2 Tablespoons Agave Nectar
1 Teaspoon Organic Garlic Powder
1 Tablespoon Organic Low Sodium Tamari
Sea Salt, Spike or Herbamare to taste
Directions:
Preheat oven to 350 degrees. Wash and pat dry your kale and set aside. In a small bowl combine Extra Virgin Olive Oil, Agave Nectar, Garlic Powder, Tamari and seasoning choice (sea salt, herbamare, or spike). Whisk together mixing evenly. You can chop your kale into nice size pieces, or break them into pieces with your hands. Put your kale into bowl and toss with dressing mixture. Spread your kale out on a baking pan or oven safe dish. Space kale evenly in one layer. Bake kale for 8-10 minutes. Cool for 3-5 minutes before eating. Makes a great snack for on the go lifestyles. These simple under 10 minute snacks are packed with nutrients to fuel you through your day. Depending on the size of baking pan and bushiness of kale your yield can be 1 or 2 batches. When I make these I usually have 2 trays to cook. You can experiment with different spices to make different flavor profiles depending on what you have on hand. You can also experiment with fresh herbs in the mixture to add more dimension. Enjoy.
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**Naturally Vegan/ Vegetarian Recipe**
To Vary the flavor profile add your favorite seasonings to change the taste next time _____________________________________________________________________________________________
Shopping List for Fast & Delicious : Sweet Organic Kale Chips
Organic Lacinato Kale (1 Bunch)
Extra Virgin Olive Oil (3 Tablespoons)
Agave Nectar (2 Tablespoons)
Organic Garlic Powder (1 Teaspoon)
Organic Low Sodium Tamari (1 Tablespoon)
Sea Salt, Herbamare or Spike (To Taste)
KALE: Dark Leafy Winter Greens…a great source of Nutrition
Dark Leafy winter greens are highly nutritious and a great sources of antioxidants to get in this year. Kale goes well in salads and in soups all year long. My favorite variety is the Organic Italian Lacinato, aka Organic Lacinato Kale . With many types of Kale available, I find this one to be far better then others. Kale is not new and dates back to the late 18th century. Being a very hardy and cold tolerant crop, its taste is greatly enhanced in cold, frosty conditions. It takes sixty two days for Organic Lacinato Kale to fully mature and be ready to eat. Kale is at its freshest raw state when picked up from your local farmer’s market, C.S.A., or local healthy food grocer.
Organic Kale has strong, bitter, almost pungent notes however this is a flavor that can be rounded well with lemon, tomato and dried organic un-sulphured fruit like dried cranberries or raisins. The fruit nicely melds the bitter notes with a subtle sweetness giving a flavor you are sure to love.
TIP: Use some extra virgin olive oil to soften the leaves to perfection.
Preparation: Raw Organic leaves the highest concentration of nutrients intact.
Recipe: We have a great Raw Lemon Cranberry Kale Salad in our recipe section that is incredibly delicious
Nutrition: Kale is high in Vitamin C, Vitamin K, Vitamin A, beta carotene, lutein, zeaxanthin, calcium, and carotenoids. Also contains sulforaphane delivering a chemical thought to hold anti-cancer properties. In addition, has indole-3-carbinol, a chemical known to boost DNA repair in cells and thought to block the growth of cancer cells. Kale is also considered to have anti-inflammatory properties.
Be sure to get some Kale in every chance you get!
