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Featured Food: Grapefruit

This is an added bonus blog because originally I selected asparagus then I figured to stick to the pink theme. I didn't realize I'd find so many benefits though! Let's begin with vitamin C (duh, it is a citrus, so we should have figured this one!) Good for the immune system and helping prevent/fight colds; it is great to battle inflammation. It prevents free radical damage (thus limiting the severity of inflammatory conditions: asthma, osteoarthitis, and rheumatoid arthritis). Free radicals can oxidize cholesterol, which leads to blocks, which leads to build-up, which ultimately leads to heart attacks or strokes. Go figure that the thing that makes grapefruit pink, makes them even greater. This is the carotenoid phytonutrient, lycopene. It has anti-tumor capabilities, by having a high capacity to fight oxygen free radicals, that damage cells. Although this women's week, grapefruit benefit men as well. Eating lycopene foods (green teas-which we looked at last month) reduces the risk of prostate cancer, by 82% in some studies. Naringenin (flavonoid) repairs damages DNA in prostate cancer cells, as well! This is important because the older we get, the more cells have divided, therefore greater the likelihood for mutations and cancers. Women don't worry because glucarates (found in the pulp) may help prevent breast cancer. Lab tests with human cells have shown limonoids help fight cancers of the mouth, skin, lung, breast, stomach, and colon. Let's go back to the heart. Grapefruit contain pectin (soluble fiber) shown to slow down the progression of atherosclerosis; less narrowing of the arteries with grapefruit consumption. All colors of grapefruit (blond too) have been shown to lower LDL and triglycerides (although red grapefruit was twice as effective in this case). Go pink today (men too, hello did you read about all the prostate benefits) and grab some grapefruit!

Featured Food: Asparagus

Today I originally scheduled asparagus and then I thought of grapefruit later, so today we'll just have two featured foods. I love asparagus, so I figured we'd take a look at it (plus it's green so it has to have health benefits, right?) Asparagus provides folate; actually one serving provides 66% of the recommended intake. Folate is part of the methylation cycle. Their reactions are  'spark plugs' in the body and is vital for transcription of DHA, and the transformation of norepinephrine to adrenaline and serotonin to melatonin. Folate is involved in homocysteine levels; high levels of which , increase the risk of heart disease (elevated levels found in 20-40% of heart disease patients). The homocysteine promotes athersclerosis by decreasing the integrity of blood vessel walls and getting in the way of collagen formation, which is important for connective tissue. Folate, as most may know, is great for pregnant women as well! Without fetus' nervous system cells do not divide properly and can lead to birth defects, predominately neural tube defects like spina bifida. Asparagus is great for your gut as well. It contains inulin, a carbohydrate that we don't digest, but that friendly bacteria (like Bifidobacteria and Lactobcilli), that reside in the large intestine do. Bottom- line it's good for your gut flora. Don't know about flora/ Check out one of our old post. There are a variety of asparagus: green, white, and purple. I've never even seen purple asparagus, not have I tried the white, but I adore the green and you should too, so go and get some now (especially if you're pregnant, your body will thank you for it)!

Strength Training

Most women, I find, tend to be afraid (or sceptical) of strength training. I hear it time and time again, " I don't want to get bulky." I admit the women on the left is frightful (even a bit disgusting), but what women don't realize is that they're uncapable of getting bulging muscles like these without the use of steroids or some other exogenous hormones. Look at the women in the middle, she is a power lifter and she is not overly defined (she's actually quite petite looking), but she is clearly strong.Women have lower testosterone levels and lower muscle mass levels that don't allow them to get overly muscular. This means that women's strength training regimens should be the same as men because they have no excuse for not doing it. Reasons for strength training: less fat and more muscle makes for a lower body fat percentage, increased bone density (less chance osteoporosis), more functional strength (for things like holding a baby, pregnancy, etc.), it's challenging and fun. My favorite kind of strength training is functional style, that works the whole body. My choice tool-the kettlebell (as most should know, check past articles for the benefits of kettlebells. Sunday's our my heavy lift days, and my daughters comes in and works out with the guys and follows the same routine as we do. Once a month I have clients do a max Turkish get-up, which is great because it really pushes them, plus it can add a little bit of a competitive edge to lifting.So women, don't fear the heavy weight embrace it.

Skinny Fat

This may seem like a contradiction, but there are a load of skinny fat women among, and many more aspiring to look this way. First off I will say that I hate the word skinny! Somehow women seem to correlate skinny with happiness and health, but really these women are not healthy. I hear it all the time though, "I want to be skinny," or "I wish I was skinny." Not "I want to be healthy and live a long-functioning life." Look at these pictures, who would honestly pick to look like Tori or Nicole in this picture over Gabrielle Reece and Halle Berry? The first two I would put into the skinny fat category. What is skinny fat, you ask? Skinny fat is appearing to be thin (in clothes and what not, wearing tiny sizes), but really their body fat is not within the healthy range and they have hardly any muscle tissue and carry more fat than their frames should. Women become so fixated on the scale, thinking constantly of their goal weight, or getting to that certain size (I don't understand what happens when they reach this though, are they happier, healthier or a better person?). On BMI testing they may fall within the healthy range, but really this is a bull shit test that doesn't tell us much of anything. People are built different ways and can't be expected to all fit within a box. What needs to be done? Body fat composition (calipers, hydrostatic

Breast Cancer

Saturday in Terre Haute was Race for the Cure, and breast cancer awareness is everywhere. Breast cancer is one of the most prevelant forms of cancer, almost everyone knows someone who has had breast cancer (I've had several breast cancer survivors come through my program). All women are at risk for breast cancer, this risk only increases with age. In a 90-year life span, 1 in 7 women will get breast cancer. It can be a scary thing, especially if you have a family history. Testing and feeling are important for diagnosing. Before we look at possible cancer reducing foods; we'll look at other preventative ideas. First off quit smoking and don't start smoking. Soak up sun rays! Once again vitamin D is so important. Some suggest adequate levels of vitamin D could cut the risk of breast cancer in half. I also read that decreasing the amount of time you wear a bra, can reduce risks because bras restrict flow of lymph in breast, which hinders the cleansing process of breast tissue. This leads into foods, but obesity increases risk (just like it increases

Sardines and Eggplant

What's in It:

1 medium eggplant, halved lengthwise
1/4 cup extra-virgin olive oil, 
2 tablespoons white wine vinegar
2 tablespoons water
1/4 cup extra virgin olive oil
2 tablespoons chopped tarragon
1 small finely chopped shallot
3 finely chopped garlic cloves
1/2 cup chicken stock 
Salt and freshly ground black pepper
3 tablespoons pine nuts
1 teaspoon finely grated lemon zest
1 tablespoon finely chopped roasted red pepper
2 teaspoons capers, drained and chopped
2 tablespoons fresh lemon juice
12 fresh sardines, boned, heads and tails intact

How It's Made:
Preheat the oven to 375°. Brush the cut sides of the eggplant with 2 tablespoons of olive oil and place cut side down on a rimmed baking sheet. Bake the eggplant for about 45 minutes, until very soft. Let cool, then carefully scoop out the flesh and coarsely chop it. Transfer the eggplant to a medium bowl.
In a small saucepan, combine the vinegar with the water, 2 tablespoons of the tarragon, half of the shallot and two-thirds of the garlic and bring to a boil. Simmer over low heat until nearly evaporated, about 5 minutes. Transfer the mixture to a blender. Add the chicken stock and one-fourth of the eggplant and puree until smooth. Stir the puree into the remaining chopped eggplant and season with salt and pepper. In a small skillet, toast the pine nuts over moderately high heat, shaking the pan occasionally, until golden, about 3 minutes; transfer to a plate. In the same skillet, heat the remaining 1/4 cup of olive oil. Add the remaining shallot and garlic and cook over low heat until softened, about 2 minutes. Transfer the shallot and garlic to a bowl and let cool. Whisk in the lemon zest, roasted red pepper, capers and lemon juice and season with salt and pepper. Stir in the remaining 1/4 cup of tarragon and the pine nuts. Preheat a grill. Brush the sardines with olive oil and season both sides generously with salt and pepper. Grill the sardines over high heat, turning them once, until lightly charred, 2 to 3 minutes. Spoon the eggplant puree onto plates and top with the sardines. Spoon the tarragon dressing on top and serve.

Sardines with Sicilian Salad

What's in It:
zest and juice 1 lemon

bunch parsley , half the leaves kept whole, the other half finely chopped
1 small chopped garlic clove
1 fennel bulb , with fronds
10 toasted pine nuts
handful green olives , chopped
3 tbsp olive oil
4 large sardines , scaled and gutted

How to Make It:
Mix the lemon zest, chopped parsley and garlic together, then set aside. Pick the fronds from the fennel and set aside. Halve the fennel bulb and finely slice. Make the salad by mixing the sliced fennel and fronds with the pine nuts, olives, and whole parsley leaves. Dress with the olive oil and lemon juice. Heat the griddle pan or barbecue. Season the fish with rock salt (this stops them sticking). Griddle for 2-3 mins on each side until the eyes turn white. Sprinkle the fish with the parsley mix and lift onto plates. Drizzle with oil and serve with the salad.

Featured Food: Sardines

Could have included these in Mediterranean week, since they are named after the Italian island of Sardinia. These little fish pack a real nutritional punch, without some of the concerns facing other fish. We'll start with a big one- sardines are one of the most concentrated sources of omega-3 fatty acids EPA and DHA. This is great because these two lower cholesterol and triglyceride (culprits of most cardiovascular conditions) levels. One can contains over half of the daily values. More good news for the heart, sardines are an excellent source of vitamin B12 (check past post). It actually has the highest concentration, only behind calf's liver! What does B12 do (besides promoting heart health, of course)? It balances homocysteine, which if not balanced can damage artery walls and increases the risk for atherosclerosis. Bones? Osteoporosis? We've discussed

Osteoporosis

Back to another condition that tends to affect the elderly, osteoporosis. Osteoporsosis means "porous bones" and it makes your bones become weak and brittle. They're so weak that even mild stress like bending over or coughing can cause a fracture. Fractures are the most common result of osteoporosis, with spine, hip, and wrist being the most popular sites. Just look at our little lady here! This is what happens to most elderly; let's go back to that shuffling old person you see scuttling down the street afraid to pick their feet. Why do they shuffle and not pick their feet up? Because walk imitates falling and picking up their feet means they could fall, and if they fall they're likely to break one of their frail and brittle bones! What causes the bones to get this way? Low levels of calcium and other minerals is generally the cause, although hormone levels can affect bone density as well. It's a fact that women are more susceptible to osteoporosis than men. After menopause when estrogen levels drop, bone loss increases dramatically. In men low estrogen and testosterone levels can affect muscle mass as well. Risk factors for osteoporosis: low calcium intake, tobacco use, eating disorders, sedentary lifestyles, excessive alcohol consumption, corticosteroid (treatments for asthma, rheumatoid arthritis, and lupus) medications,  and inadequate vitamin D. What can you do to prevent osteoporosis? First off you can eat calcium rich foods: almonds, cooked kale, canned salmon with the bones, and sardines. Here are some more great foods for bone health.

Alzheimer's

We'll continue on with our aging week, by discussing a condition that many fear, Alzheimer's. What a terrible condition. People with advanced Alzheimer's need help bathing, dressing, using the bathroom, eating and other activities. Those in the final stages lose the ability to communicate, aren't able to recognize loved ones and become bed bound and reliant on 24/7 care, in addition, their inability to move makes them more susceptible to infections like pneumonia. Alzheimer's is ultimately fatal. Who wants to end their life (or have a loved one die) like this, or who wants to have someone take care of them in this condition. It is a very real problem and there is no treatment for it! There are an estimated 5.3 million Americans with Alzheimer's disease (with 1 in 8 people over 65 having the disease). Every second someone in America develops Alzheimer's and that is believed to drop to 33 seconds by mid-century. It is becoming a real issue in the country, so we need to start to look at what we can do now to decrease our risk. We'll look at the disease and some preventative measures you can take, because changing your lifestyle can decrease risk! Your brain has 100 billion nerve cells, connected at synapses that transfers information. With Alzheimer's transformations at the synapse start to fail, the number of synapses declines, and eventually cells die. The disease affects different people in different ways. It usually starts, though, having difficulty remembering new information (because disruption of brain cells usually starts in regions of involved in forming new memories). Damage spreads and more symptoms arise:

Foods and Aging

We've just discussed aging, so now we'll look at some foods that can help you age successfully (by preventing diseases and adding other healthful benefits; plus, most importantly, they fit into a fat-burner lifestyle:

*Almonds: magnesium, vitamin E, fiber and monounsaturated fat (heart health).

*Apples: lower cholesterol and triglyceride levels; catechins (cancer preventative), quercetin (inhibit prostate, lung, liver cancer).
*Avocados: monounsaturated fat, fiber, vitamin E, folic acid, and potassium than any other fruit; beta-sitosterol (lower cholesterol); lutein (antioxidant that protects eyes and macular degeneration, safe guard cardiovascular system from athersclerosis and prevents prostate cancer).
*Beets: folic acid (heart disease and cancer), betanin (cholesterol oxidation), slow growth of skin and lung tumors.
*Blueberries: anthocyanins (oxidative stress), help brain dopamine production

Aging

Wow, this week I was going to cover aging and all the ailments that generally tend to tag-a-long with it, but I wasn't quite prepared. It is such a broad topic, that has different views, and classifications. You can't just put a number on it, it's quite complex, so I had to figure out how I'd reel it in without writing a book and getting overly scientific. Two posts is what I determined. This blog will be dedicated to the logistics and the second will deal with lifestyle and nutrition solutions. Here in the vain Western world we aging with crinkled noses and fight tooth and nail to turn back the hands of time, and discover the fountain of youth. Procedures run amuck fixing any sign or crease of true age. Women (and men) are notorious for lying about their age, always seeking to be perceived younger. There is the old adage that 'aging is a part of life,' which isn't true because not all animals age. Age is generally identified as a degenerative process, with a decrease of physical and mental function over time. Yet there are some animals (lobster, alligators, Galapagos turtles,

Strenuous Exercise=Weight Loss?

Some food for thought based on the article in Time magazine. Many have the misperception that they will lose weight just by exercising, or by exercising more. It's the American idea that more is better. You know the type, they decide they want to lose weight so they go out and run for extended periods of time, but aren't changing other habits (kind of like ordering a diet pop when you go for fast food). I get it all the time, people will come in frustrated that they've been running miles a day without results. We spend $19 billion a year in gym memberships, 57% of people in 2000 said they exercised regularly (but how is this helping, if there are a larger percentage of people who are overweight and obese- 2/3 of the population?) The importance of exercise has been overrated in years past, and in some cases can make it harder to lose weight. For some it triggers hunger, which can cause over consumption and reverse the calorie deficit you create by exercising. A study was done by Dr. Timothy Church. They tested 464 women. The women were divided into 4 groups and assigned 72, 136, or 194 minutes of exercise a week and one group to maintain their usual routine. Most lost weight, but the ones beating themselves for hours most days of the week, didn't lose more weight then the other groups (and some even gained weight). Most ended up eating more (greater hunger after exercise or rewarding themselves). This is relevant because government and other 'health' organizations keep recommending more exercise. In 2007 the American College of Sports Medicine and American Heart Association made new guidelines of 60-90 minutes of physical activity for weight lose. We see it in pop-culture too, on shows like The Biggest Loser, where they are getting the crap beat out them for hours a day.

Featured Food: Cauliflower

Thursday's cooking class featured cauliflower as the ingredient of the night, so as an added bonus you get to learn more about it! Considered a cruciferous vegetable, it's related to broccoli, kale, cabbage, and collards. Cauliflower consumption can help prevent cancers by balancing three systems that can cause cancer. These systems are: detox, antioxidant, and anti-inflammatory. Cauliflower contains phytonutrients (glucosinolates) that activate detoxification enzymes and regulate their activity. There are 3 gluconasturtian. Cauliflower is great for the antioxidant system because it is an excellent source of vitamin C and manganese; but it also includes a variety of phytonutrients (beta-carotene, beta-crytoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol). These all help to reduce oxidative stress, which chronically is a risk factor for cancer. How about inflammation? Cauliflower is an excellent source of vitamin K and a very good source of omega-3 fatty acids (in the form of alpha linolenic acid), which regulates inflammatory response. Glucobrassicin is converted to isothiocyanate (ITC), a compound that can prevent the initiation of inflammatory responses at an early stage. Persistant inflammation can increase the risk of cancer and other chronic diseases, like cardiovascular diseases. More on the heart? Glucorphanin is converted to isothiocyanate (ITC) sulforaphane, which triggers anti-inflammatory activity in cardiovascular system, while also helping to reverse blood vessel damage. It's good for you stomach too! It's high fiber content is great for your digestive system. Just 200 calories of it provides half your daily recommended fiber. Sulforaphane helps to protect the lining of the stomach by preventing overgrowth of bacteria. Research is ongoing to show cauliflower's potential benefits to lowering the risk of Chrohn's disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, metabolic syndrome, obesity, rheumatoid arthritis, type 2 diabetes, and ulcerative colitis. With all this greatness is it any wonder why I love using it. I made at least 5 dishes with it. My favorite thing nowadays is cauliflower rice! Check out the recipes for more inspiration.

Beef Manhatten

What you Need:
1-2 tsp Extra Virgin Olive Oil
1/3 cup Diced Mushrooms
1/3 cup Diced Onions
1/3 cup Diced Peppers
4-6 oz Ground Beef
1/2 can Beef Gravy

How to Make it:
Precook your ground beef. Heat coconut oil in a wok. Add mushrooms and onion, cook for a few minutes. Add the beef and peppers. Toward the end add your gravy. Serve over cauliflower rice.This makes one serving, throw a bunch in the wok though to make a large batch.

Pot Stickers

 What you Need:

3-4 Cabbage Leaves

4-6 oz Ground Sausage

Toothpicks

1/4 cup Soy Sauce

2 tsp Seasame Oil
2 tsp Garlic Powder

How to Make It:

Divide sausage into little patties and cook ahead of time. Place cabbage leaves in hot water for 2-3 minutes. Meanwhile make your sauce by whisking the soy sauce, seasame oil, and garlic powder. Remove the cabbage leaves and let cool. Then simply wrap the sausages in the cabbage leaves, secure with a toothpick, and serve by dipping into the sauce.

Stuffed Peppers

What you Need:
1-2 Peppers
1 cup Cauliflower Rice
1/3 cup Diced Onions
1/3 cup Diced Mushroom
4-6 oz Ground Beef
1-2 tsp Extra Virgin Olive Oil
1-2 tsp Emeril Essence Seasoning

How to Make it:
Precook your ground beef. Preheat the oven to 350 degrees. Cut the tops off of the peppers, and then rub them in olive oil. In a bowl mix all of the other ingredients, then salt and peppers. Mix it up with your hands and then stuff it the peppers. Bake standing up in the oven for 25 minutes. Let cool and serve.

Dirty Cauliflower

What you Need:
1 TBSP Extra Virgin Coconut Oil
1/3 cup Diced Onions
1/3 cup Diced peppers
1 1/2 cup Cauliflower Rice
4-6 oz Ground sausage
1 cup Spinach
1 TBSP Cajun Seasoning

How to Make it:
Cook your sausage ahead of time. Heat up a wok with coconut oil. Add in the onions and peppers. Cook for a few minutes and then go ahead and add the rest of your ingredients. Cook for a little bit, then serve. It's quick and easy, but most importantly it's healthy, yet tasty!

Cauliflower Steak

What you Need:

Cauliflower heads

4-6 oz Steak (whatever your portion size)

2 tsp Extra Virgin Coconut Oil

1 tsp Butter

1 tsp Extra Virgin Olive Oil
1 TBSP Soy Sauce
1 TBSP Balsamic Vinegar

Featured Food: Olives

We've talked about olive oil several times, but where does olive oil come from? Olives, duh! The Mediterranean produces the best olives, and of course olives and olive oil are a central part of their diet, so we must discuss them. I think that olives tend to get a bad rap. Some canned verisons can be a bit high in sodium, and they do contain fat (which again I don't worry about fat because I am a fat burner), and calories so you don't want to overdue them (which is true with most foods). Before we get into all the benefits I thought we'd do a little history, because olives have such a large past (plus I find it interesting). They are thought to have originated in the Mediterranean region some 5,000-7,000 years ago. The trees are drought-, disese-, and fir-resistant, so they live a long time. A tree in Portugal has been shown through radiocarbon dating to be 2,000 years old. In addition, there are several in Israel (Galilee) that are over 3,000 years old, and one tree in Sardinia, Italy is 3,000-4,000 years old. They've been written about many times, in literature and the olive leafs have served as a sybmbol of abundance, glory and peace (think of the Olympic Games). Its's been mentioned in the Quran 7 times, and in the Bible 30 times (it is an olive branch that a dove delivers to Noah to signal the end of the flood). With such a rich history, this great tree must produce some great treasures: olives. Olives are actually a fruit, and they cannot be eaten right off the tree. They must be processed (tossed in brine and such) because they are so bitter. They change in color from yellow to green to purple to black, when they are fully ripe.

They're are all kinds of olives, but they differ based on processing, variety, the home region, and desired taste, texture, and color. They are produced heavily in Spain, Italy, and Greece. What's so great about them? Well for starters they're a great source of monounsaturated fat; just like their counterpart olive oil (which again fat is a good thing, and in my case I use it for a fuel and energy source). It's also high in vitamin E. The stability of monounsaturated fats combined the antioxidant protection of vitamin E lower the risk damage and inflammation. The vitamin E neutralizes free radicals in the body, which wreck havoc on the body and lead to many diseases. One thing that they do is oxidize cholesterol, which causes build up in the arteries and can ultimately lead to a heart attack or stroke. Another example of free radicals bad rap, is that they can damage DNA of colon cells, therefore leading to cancer. Olives contain polyphenols and flavonoids that have anti-inflammatory properties that help against conditions like: asthma, osteoarthitis, and rheumatoid arthitis. Lastly, they contain lutein, which is responsible for such things as: protecting against premature aging, destroying free radicals, and improving eye sight and retina strength. Like I said there are a variety of olives that you can get, but I'll run through a few. Manzanilla: slightly bitter with a nutty flavor. Hojiblanca: almond/peppery flavor. Gordal: jumbo size that are meaty with a mild flavor. Kalamata: meaty with a sweet fruit flavor.

What about Wine?

We've all heard that drinking a glass of wine a day is good for your heart and I even mentioned that in the Mediterranean they drink in moderation. Yes there are benefits to drinking red wine and an occasional drink won't hurt. Before we discuss any benefits, there are things to consider. Alcohol provides virtually empty calories and slows metabolism, and is therefore not conducive to weight loss. If you're looking to lose weight I would avoid alcohol consumption all together. The benefits you get from wine, you can also get from fish oil and a low carb, high antioxidant diet (therefore you get the same if not better results from whole foods, plus drink green tea-we discussed it last week and know about it's antioxidant powers). What's so great about wine (specifically red)? Hopefully most have heard about resveratrol. It's an antioxidant that prevents free radical damage in the body. It prevents blood clotting and plaque from forming in the arteries by altering lipid profiles and plasma viscosity. In addition it may produce an agent that can improve cardiovascular health and lower the risk of coronary heart disease. It has anti-aging properties by activating sirtuin, which protects cells from its own DNA. Great for Alzheimer's, it reduces the toxicity of existing plaque and prevents cognitive degeneration. Some downfalls are that alcohol can elevate triglycerides (terrible for such things as diabetes) plus it can trigger migraines. If you're not looking to lose weight and want an occasional glass, what should you look for? Red of course! Also ones' that are made in cooler climates have higher resveratrol levels, as do organic brands.

Mediterranean and your Midline

Today's blog is based solely on one study, but don't worry it's a good one. The Journal of Nutrition wrote about the EPIC-PANACEA study of over 500,000 participants, with 23 centers in 10 European countries. The study set a guideline of diet requirements: high intake of vegetables, fruit and nuts, routine intake of fish and seafood, lower intake of meat, high intake of monounsaturated fat (olives and olive oil), moderate intake of alcohol, and low intake of dairy. They used BMI and WC (waist circumference), both of which are usual indicators of obesity (and a large abdomen is associated with greater health, especially heart, risk) and poor health, as there measurements. They found that the Mediterranean diet correlated to better numbers. What else is interesting is that the more closely the participants followed the diet, the more calories they tended to intake. Even more, the total amount of food consumed increased evener greater, the better they followed. They explained this as energy density; calories obtained through food compared to the volume eaten. Their energy density was lower because they were consuming an abundant level of fruits and vegetables. Another key note was that they tended to have greater physical activity levels (men who were less physically active had higher BMI). The bottom line of this study: we can consume more calories, burn off them off with increased physical activity, but still enjoy eating a large amount food because of the low energy density.

International Month: Mediterranean

Last week of our international special, and our finale region is the Mediterranean. Oh don't they live the life we idolize about. Living on the coast (with some of the world's best ocean views, eating fresh fish with olive oil, sipping on wine, taking vacations, with a fun-loving outlook . We are constantly hearing about the benefits of a Mediterranean style diet (and I often classify my cooking class as Mediterranean influenced), but where are we talking about when we say Mediterranean? Well the Mediterranean is a seas that separates southern Europe and northern Africa. It can be broken down into three culinary regions: North Africa (Morocco), eastern Mediterranean (Egypt, Greece, Israel, Lebanon, Syria, and Turkey), and southern Europe (Italy, France, Spain). Popular studies are done on Italy and Sicily, and Greece (especially the island of Crete). For these people, though, it is not a diet, but simply a way of life. They tend to enjoy leisurely dining, taking pleasure in savoring their meals. They emphasize minimally processed, fresh and preferably local foods (somewhat higher in fat). Also they are physically active, with strong family ties, and a leisurely paced life. Again, they have lower rates of chronic diseases such as heart disease and cancer, and diabetes. A study of seven countries by Ancel Keys, showed that although Cretans consumed up to 40% of their calories from fat, they (along with Japan) have the lowest rate of heart disease and the highest life expectancy in the world. Another study showed a Mediterranean lifestyle had improved arthritic conditions: decreased pain, inflammation, disease activity, and the number of swollen joints.

Research has shown that physical activity and eating a nutritious diet of whole foods that are filling and satisfying enable people to control weight, lower blood pressure and cholesterol, reduce the risk of diabetes, heart disease and Alzheimer's disease. So what does this lifestyle do for your waistlines? A Harvard study (in which groups where given a low-carb, low fat or Mediterranean diet) found that those on the Mediterranean where better able to stick to the diet and maintain weight loss, whereas low fat dieters couldn't stick to it, regained, and actually weighed more. So what are they eating? They eat an abundance of plant foods and monounsaturated fats. These monounsaturated fats (like avocado, fish, olive oil) are anti-inflammatory and fight disease at the  cellular level. Remember the study on joints, this helps. Olive oils provide antioxidant (hydroxyterosol) and help with joint rubbing, just ask my clients. I have several, where adding olive oil has lessened the arthritic aches. my brother-in-law suffers from knee pains, and noticed progressive grinding in the joint when he reduced his olive oil intake, but bumping it back up relieved the pain and grinding. I t helps to just prevent soreness after workouts too. This region has the vest olive oil in the world. We've all seen those fields of olives, growing in Sicily. They have a great environment for growing olives (plus they know how to make it too: less processed, and first pressed to get all the benefits).

Olive oil from the grocery can't compare! Mediterranean oils are buttery and smooth, with a peppery after taste. Most dishes start with onions, garlic, and tomatoes, surrounded by olive oil. Popular veggies are: egg plants, squashes, peppers, mushrooms, cucumbers, artichokes, okra, and other leafy greens. Anchovies, fresh and cured, are widely eaten, as are various white-fleshed fish like sole, flounder, and grouper. Other fish served are swordfish, monkfish, eel, cuttlefish, squid, and octopus. They also eat smaller animals like lamb, goats, sheep, pork, rabbit, and fovol. Cretan men (who have a low death rate from heart disease) have a diet mostly of olive oil, abundant fruit and vegetables, fish, with moderate dairy and wine consumption. Oh yes, wine! We'll look at this closer later this week. I feel like I'm repeating myself, but all these health societies do the same thing; it's simple, yet most Americans don't live this way, let alone understand (we want fast and easy, and our food companies produce loads of overly processed foods, with compromised nutrients to maintain self life-sorry bit of a tangent there). Again, though, eat lots of whole plant foods, lean proteins, and healthy fats (monounsaturated). Physical activity (just move!) and a positive outlook don't hurt either! 

Seekh Kebab

What you need:
150 g minced beef or lamb
1 tsp grated ginger
2 cloves crushed garlic
3 tbsp coriander
2 tbsp mint
1 tsp cumin seeds
1 tbsp extra virgin olive oil
1/2 tsp ground cloves
1/2 tsp ground cardamom seeds
2 finely chopped green chilies

How to make it:
Put the chilies, ginger, coriander, cumin, mint, garlic, oil, cloves, and cardamom in the food processor. Add this to the meat and salt. Mix with your hands. Divide into 12 and cover and chill in the refrigerator for 30 minutes. Lightly oil metal skewers and shape the meat around each skewer. Place under a preheated grill and cook 5 minutes on each side. Remove, let cool and eat.
Other Asian inspired dishes that you can try I already have posted. Check out Riceless Sushi (June 15), American Sushi (June 26), or the Turkey Curry (July 24)

Featured Foods: Sashimi and Ginger

What better foods to represent Asia than raw fish and the popular spice ginger. Sure I could have done the popular sushi, but we don't really need all that rice and extra stuff! Ginger is native to India and China, where it has been used medicinally for centuries (and can be found in the writings of Confucius). It is one of the earliest spices known to western Europe; brought in the 9th century. In Asia it is usually used minced, crushed, or sliced; and is served pickled, with chutney or in curry pastes. It has been used to help relieve indigestion, gas pains, diarrhea, stomach cramping, nausea (both motion sickness and morning sickness), and to treat asthma, bronchitis and other respiratory conditions (because it helps to loosen and expel the phlegm in the lungs). It has anti-inflammatory qualities as well that help to relieve pain and reduce inflammation caused by arthitis, rheumatism, and muscle spasms. Chinese use it therapeuitcally to stimualte blood circulation, remove toxins, cleanse the bowels and kidneys, and to nourish skin. Interestingly it is a diaphoretic, therefore it causes one to sweat, so it is therefore sometimes used to break sweats, by warming the body and increasing perspiration. It has a spicy, aromatic, and pungent taste. Buy it by the root or in paste and add to any dish, (especially currys).

Sashimi will be short and to the point, as it is simply thinly sliced raw fish (therefore you get the benefits of fish). Sashimi is an excellent source of protein (great for muscles), omega-3 (great for the brain and inflammation), and nutrients like: selenium, niacin, vitamin B12, vitamin B6, phosphorus, and magnesium. The options of fish are endless: salmon, tuna, halibut, mackeral, calamari, and so much more. You don't have to be worried about eating raw fish, just eat a reputable restaurant or choose "sashimi grade" fish when shopping for yourself. So go out and get yourself some raw fish and pickled ginger (to cleanse the palate), and maybe go completely crazy and get out your chopstick, and enjoy!

Green with Envy

Tea is one of the most popular beverages in the world. It is consumed the most, only second to the ever so essential water. Tea has such a long history, dating back centuries in ancient China. Plus you can see the importance of tea in other cultures. How about tea in Britain (tea and crumpets), or even right here in this country (ever heard of the Boston Tea Party)?There are all kinds of tea: Oblong, black, white, and the one we'll be addressing today: green. The only difference is how they are fermented and where they come from. Of course today tea is a fancy deal with all kinds of flavorings and names and spices added on. Of course the best teas are grown at higher altitudes, where the leaves can mature more slowly and yield a richer flavor.The main difference (and the great thing) in green tea is that instead of coming from fermented leafs, it is made of steamed tea leaves. This process enables it to retain all of it's vital antioxidants. Green tea has been used for medicinal purposes in China for over 4,000 years. Chinese and Indians have long used tea as: a stimulant, diuretic (urine output), astringent (control bleeding and help heal wounds), improve heart health, create flatulence (gas), regulate body temperature and blood sugar, promote digestion, and improve mental processes. Today there have been so many positive studies about green tea, that I don't think anyone can argue against its greatness. Green tea is rich in catechin polyphenols. The best known (rather the most studied) is epiallocatechin gallate, or we'll refer to it as EGCG. This is a powerful antioxidant, most famous for its cancer fighting abilities. Want an idea of how important it is? It is twice as powerful as resveratrol (the renowned antioxidant of red wine, known for heart health and for limiting the affects of smoking). What does it do for cancer? It inhibits the growth of cancer cells, but also it kills cancer cells without harming the healthy tissue. Because green tea is steamed, it prevents these EGCG from being oxidized. Need more? Green tea decreases IGF-1 (associated with breast, prostate, colon, and lung cancers), reduces the expression of compounds metastasis and the spread of cancer cells, reduces the amount of vascular endothelial growth factor (develops new blood vessels to carry nutrients to developing tumors).  It's great for hormone-derived cancers forms: it enhances the survival of ovarian cancer, and helps with prostate cancer (it inhibits the production of prostate-specific antigen, a marker for prostate cancer). As with most things, green tea is not only great for cancer, but for your heart as well. It lowers the risk of atherosclerosis by lowering LDL levels, triglycerides (terrible for the promotion of heart disease), lipid peroxides, and fibrinogen (involved with blood clots). The catechins in the tea thin the blood as well, which prevents the formation of blood clots by preventing the formation of pro-inflammatory compounds derived from omega-6 (found in grocery store meats and polyunsaturated vegetable oils).How can we talk about cancer and the heart without talking about the brain? Tea slows the age-related decline brain function like declining memory, cognitive impairment, dementia, and Alzheimer's. Other important points, is that it may increase bone mineral density, which is vital to preventing osteoporosis. Dieters love it too! It promotes the loss of visceral fat. What's visceral fat? It's the fat that accumulates in the abdominal cavity and surrounds the intestines and organs (think of an apple shaped women). This is especially important, because excess abdominal fat is associated with an increased risk for metabolic syndrome and type 2 diabetes. Something else that is fascinating is that it may help prevent tooth decay (most people associate discolored teeth with tea drinking, but again it's the kind of tea that you're drinking. The benefits and studies backing them go on forever, so go on and brew yourself some green tea.  

Soft Martial Arts

Today is exercise day, and really I'd just like to post a video of some Chinese bike riders, and just reiterate slow movements, but I figured I'd do some research and bring you some mental exercising as well. Asians, as I've mentioned before, tend to be healthier than Americans (except when Western influence wins out and they succumb to our lifestyle of fast food and chronic illnesses). Exercise is no different, there's no chronic cardio there. To get around, just general transportation, they usually walk or bike (think of all those videos or photos you've seen of Chinese streets congested with bike riders). Even the practices we're going to look at are slow movement. First we'll glance at Tai Chi and Qigong, before exploring the wildly popular practice of yoga. Millions of Chinese have practiced tai chi, for centuries past. It incorporates detailed physical movements, breathing techniques, and cognitive tools that strengthen the body and mind, while balancing qi (life force). There are 5 popular styles, each named from they family they originated (Chen, Yang, Wu Hao, Wu Chu'uan yu, and Sun styles). Another martial arts type training is qigong. It originated some 5,000 years ago and there are over 10,000 styles/systems! It has developed over time for different Chinese society systems: Chinese medical community (preventative and curative), martial artists, religious (Taoist and Buddhist as part of their meditative practice) and Confucian scholars (improve moral character).

 There are 4 types of training: dynamic (special movement and exercise), static (postures), meditative (visualization or focus on specific ideas, sounds, concepts, or breathing patterns), and external aids (ingestion of herbs, messages, or physical manipulation). Let's now look at the ever-so popular yoga. Yoga has been around for at least 5,000 years; stone carvings dating back this far have been found in the Indus Valley. A big misconception is that it developed from Hinduism, but it actually pre-dates the religion. The techniques used today are the collective experiences of many individuals over many thousands of years (which has led to over 100 different schools of yoga. The 3 main structures are: exercise, breathing, and meditation, that are designed to place pressure on the body's glandular system. Breathing is based on breath being the source of life in the body. Breathing and exercise prepare the individual for meditation (quiet mind for silence and healing everyday stress). There are 8 steps in classical yoga (although not all are practiced in 'US' yoga). 1. Yama 'restraint' from violence, lying, stealing, and hoarding 2. niyama 'observance' purity, contentment, tolerance, study, and remembrance 3. asana- physical exercise 4. pranyama- breathing 5. pratyhara- preparation for mediation (withdraw mind from senses) 6. dharana- concentration 7. dhyana- meditation (focus on 1 thing or nothing) 8. samadhi- absorption or realization of the essential nature of the self. In addition to steps there are several schools of yoga: hatha (what we consider yoga- physical movements and postures, plus breathing), Raja ('Royal Road' all, plus meditation and study for the well-rounded individual), Jnana (most difficult, path to wisdom), Bhakti (extreme devotion- centered on personal concept of God), Kashirs Shaivism (ultimate union of opposites; emotion rather than intellect), and lastly tantra (show unseen consciousness through specific words, diagrams, and movements). What can you do? Of course there's the traditional DVD or picture book, try joining a class and get instruction and feedback, plus comrades. It's a great way to practice mediation (check past blogs).

I'll end with a list of just some of the many benefits of yoga: decreased blood pressure, decreased respiratory rates, flexibility, increased range of motion (joints), improved hand-eye coordination, improved posture, increased energy levels, improved sleep, improved balance, increased mood, decreased depression, improved memory and concentration, lower cholesterol and triglycerides, increased self-awareness, and personal growth. So go on and get your warrior poses on!

The Okinawans: The Key to Longevity

The fountain of youth or immortality have been dramatized and desired  by people all over. Are these realistic dreams? I think not, but what about the idea of aging successfully. To live a long, healthy (disease free) life. Sounds nice, doesn't it? Today most of us fear the risk of heart disease, stroke, or cancer (or occurrence) of these diseases, who live beyond the century marker. The Japanese (especially women) have the highest life expectancy in the world. We're going to look at the Okinawa, who have a well documented plethora of centenarians. They have more people over 100 years old per 100,000 population anywhere in the world. They have the lowest rates for cancer, heart disease, and stroke. Women in Okinawa have the highest age expectancy of all age groups. Some studies, suggest genetics as part of this (up to 1/3) because siblings of centenarians tend to live longer as well, but I would say that environment and lifestyle are the key factors. I firmly believe if Americans changed their lifestyles (especially eating habits) occurrences of these diseases would dramatically decrease, because we use genetic predisposition as an excuse for a lack of health and disease. So what accounts for the Okinawa's phenomenal ages? First off not only are they older, but their quality of life is high. They're lean (the average BMI is 18-22) and energetic, with less diseases. Reasons for most of their benefits are attributed to good diet, high levels of physical activity, moderate alcohol use, no smoking, and positive attitudes. What do they eat? A key point to make first, is that they eat less calories (say compared to the average American). They practice Hara Hachi Bu, where they eat until they are 80% full (rather than overstuffing themselves with ridiculous portion sizes). Eating less calories produces less free radicals. Free radicals are generated by metabolizing food into energy (which damages molecules like tissues and DNA). They increase the risk of chronic diseases. So eating less calories will increase life span. So where are they getting their calories? Okinawans eat vegetables in abundance (dark leafy greens and seaweed are just some forms). They also eat fruits, although, not nearly that much, compared to the amount of vegetables they consume. Protein sources? Fish of course, they are part of the island (surrounded by water) of Japan. This provides them with those oh-so essential omega-3 fatty acids (important for such things as cognition and inflammation), plus their vegetables are providing them with an array of vitamins, minerals, and antioxidants. In addition to being low in calories, their diet is low in glycemic load (less sugar, so that they're not spiking their insulin levels and causing inflammation). Physical activity? Okinawas aren't hitting the gym daily or killing themselves on treadmills; they get enough through everyday activities. This includes walking and gardening; slow aerobic activities (check out past blogs such as "Walking, Better than Running"). Other forms of exercise may include some kinds of soft martial arts, but once again they're not just going through the motions and doing it to 'get fit' like its a chore. It connects organically to their spiritual beliefs. They believe health and longevity are achieved by nurturing you ki (life energy) and by balancing life in tune with how nature intended. This fits right into their reduced stress (it's my personal belief that stress does not exist, but we create it in our minds, therefore we only have stress because we believe it) and increased moods. Tested Okinawans proved to be generally unstressed and maintained a positive outlook on life (great coping skills, in addition to a deep sense of spirituality, meaning and purpose). This has actually been correlated to their reduced risk of dementia. The Okinawans have some truly outstanding health facts. Studies individuals, not only have lower heart disease rates, but low cholesterol, low homocysteine levels (amino acid that causes damage to arterial walls, usually associated with those with low folate (leafy greens) and vitamins B6 and B12 intake), and clean, healthy arteries. Another chronic disease form-cancer, they have great figures (especially hormone-dependent forms. They have 80% less risk of breast and prostate cancers, and 50% less risk of ovarian and colon cancers. What else effects aging? Bone health- how about things like replacement hips and osteoporosis. Picture all those elderly you see shuffling around because picking up their feet increases the risk of falling, which increases their risks of snapping one of their frail and brittle bones! Okinawans have less risk of bone fractures and their bone density decreases at a slower rate. Why? Their high calcium consumption through diet, high activity levels, and of course vitamin D (we've discussed this before too, the sun is your friend so Go Outside!) Hormonally they're superior too! They have more natural DHEA, testosterone, and estrogen than Americas of the same age (which contributes to their successful aging too).  Higher levels of testosterone (which is important to both males and females) helps maintain muscle mass, which naturally decreases with age, but rapid loss can lead to sarcopenia (which many elderly Americans suffer). Muscles are important for not only movement, but posture and keeping you up right. DHEA is an indicator of biological aging, so the Okinawans higher levels, mean that they age slower than Americans and others. Higher levels of estrogen (once again important to both sexes) protects against osteoporosis and heart disease. Speaking of estrogen, though, Okinawan women tend to experience menopause naturally and have less complications (hot flashes, hip fractures, or coronary heart disease). Doesn't this all seem like part of a true American dream? Not only to live a long life, but a quality life. Imagine aging with your loved ones disease-free and functioning with full cognition. The Okinawans just further support all I've been reading and preaching. It's so simple: eat whole foods (load up on your veggies and omega-3 rich foods), move (you don't have to run miles a day, just get out and enjoy the sun with your family), and have a positive out look (don't create stress in your life). It doesn't have to be difficult, just take a page form the Okinawan's ways.

International Month: Asia

Second week of international week, and our second featured region is Asia. We've all heard how Asians are so much healthier than us and live longer, so let's take a closer look. Over 43 countries follow some form of Asian diet, and nearly half of the world's population may be considered Asian (just look at China and its overpopulation). Asian cultures have lower rates of chronic diseases, such as: heart disease, diabetes, and forms of cancers. In addition they tend to live longer. Their diet tends to be high in fiber, vitamins, minerals, and antioxidants. It is mostly plant based: rice, soy, with plenty of vegetables (cabbage, bok choy, scallions, and dark leafy greens). On the other hand it is low in meat and dairy (only really consumed in India); so most of their protein and iron comes from nuts, seeds, and legumes. Food preparation is usually raw, steamed or stir-fryed. This manner of cooking and the use of spices, provides satiety. The wok is a popular tool for cooking (especially in the southeast and China) because its rounded bottom provides range for cooking at several temperatures, all in one pan. Most of the time Asian cuisine is broken down into three regions, which have developed their own cuisine through interactions of history, environment, and culture.

*Southwest (India, Pakistan, Sri Lanka, and Burma). Influences by Persian-Arabian cultures. Popular foods

include mutton, kebabs, and the use of hot peppers, black pepper, and other strong spices, in addition to ghee (butter oil). Also religion plays a role as well. Hindu's consider cows sacred, therefore they only use them for milk and do not consume any beef. Currys are also popular where yogurt is commonly used.

*Southeast (Thailand, Laos, Cambodia, Vietnam, Indonesia, Malaysia, Singapore, and Brunel. Use aromatic and lightly prepared foods while balancing quick stir-frying, steaming, or boiling with discrete spices and seasonings (citrus juice and herbs- basil, cilantro, and mint). In Vietnam rice with veggies and meat are usually served with a fish sauce, nuocmam. In Malaysia and Singapore spicy food influenced by Chinese, Muslim, and Indian cuisines, uses meat kebabs (satays) and currys.

The Philippines tend to be different because they pull from a lot of sources (Spanish, Japanese, Chinese, Islamic, and American). They usually eat three main meals and a snack (where in most places its about a balance than a number). Meat is important here (where its eaten most places, but tends to get up shown by vegetables), so they like pork, beef, chicken, and water buffalo. Not to be played down, but they do eat a lot of vegetables too, including: broccoli, bean sprouts, and okra. Currys are popular here too, but use coconut milk rather than yogurt.

*Northeast  (China, Korea, and Japan). Emphasize fats, oils, and sauces in cooking. Food is not just used for nutrition but medicinally as well. China can be broken further into three regions. The Shanghainese have distinctive red meats with hot and spicy chili pepper. The Cantonese and Chaozhao are known for their flavorful meat and veggie combos. Japan differs from the rest because fish is so popular (it is an island, therefore fresh fish and sushi or sashimi are far more common and popular). Fish or fish-based dishes are usually served with rice and sliced/salted vegetables. Korean cuisine blends the two (Japanese and Chinese). They use soy sauce, garlic, ginger, chilies, pine nuts, and sesame seeds, meals include meat and seafood. Most include gimchi- grated vegetables that are pickled with garlic, chili, and ginger.

Matambre

What you Need:
2 (2lb) flank steak
1/2 cup red wine vinegar
1 tsp chopped garlic
1 tsp thyme
3 cup beef stock
1-3 cups of water
Stuffing:
1/2 lb spinach
8 carrots (cooked 6-8 in. long)
4 hard boiled eggs (cut in 1/4 lengthwise)
1 onion (sliced into rings)
1/4 cup parsley
pepper and 1 TBSP salt

How to Make It:
Flatten steaks, lay on pan, and sprinkle 1/2 of the vinegar, garlic and thyme, cover with the other steak and put the rest of the vinegar, garlic and thyme. Cover and marinate over night in a frig or for 6 hours at room temperature. Lay steaks end-to-end and overlap 2 inches (pound to join). Spread spinach and arrange carrots in parallel rows 3 inches apart, then place eggs between the carrots. Scatter onions and season. Roll the the grain and tie every inch. Place in a pan with stock and enough water to come a third of the way up. Cover tightly and bake 375 degrees for one hour. Rest 10 minutes before cutting and serve.

Peruvian Ceviche

What You Need: 1 lb fish (red snapper) Juice from 3 lemons Juice from 3 limes 1 medium onion Salt and pepper Pinch cayenne pepper 1 clove minced garlic 1 finely chopped hot pepper 2 TBSP fresh parsley 2 TBSP fresh cilantro

How to make it: Clean fish and soak for 10 minutes. Remove and pat dry. Cut the fish into pieces and put the platter. Place thinly sliced onions on fish. Add the rest and then cover with juices. Refrigerate for at least 4 hours before serving.                                                          

Featured Foods: Sacha Inchi and Cacao Beans

Look at this wonderful scene, it's no wonder that South America produces some great little culinary treasures. When I was at Whole Foods I found a package of roasted Sacha Inchi seeds. What really drew me to the package was the word omega written really big on the front (and we all know that I'm all about Omega-3s- hello fish oil!) Anyway I bought some to try. They definitely had a different taste, (I admit at first I didn't like them), but the more I tried the more they grew on me. I think they have potential in a trail mix (like with nuts, some unsweetened coconut flakes, and some cacao nibs, which I'm about to talk about). They're not going to be for everyone, but they're interesting and have good numbers, plus it's great to have variety and be able to add spice to your daily eating rountine. As I tried to find out more about these little seeds, I discovered cacao nibs. I figured we could discuss both since they both come from South America, plus everyone loves chocolate (and where does chocolate ome form- cacao duh).

Sacha Inchi is believed to be used pre-Inca and Inca, more than 3,000 years ago. It's high in protein- 27%. The greatest part is it's omega fatty acid content, which is more omega-3 (48%) to omega-6 (36%).They're also a good antioxidant (with high numbers of vitamin A and E). What do these things do for you health wise? They reduce triglyceride levels and hypertension, regulate blood sugar, regulate nerve transmission and nerve communication, and reduce arterial inflammation. You can also find it in oil form. With all these benefits, they can't hurt to try, can they?

Cacao- Warning this is not your traditional milk chocolate, it is extremely bitter and is probably mixed with something than eaten solo. We've all heard about the benefits of dark chocolate right? Let's check it out them out then. Cacao has a long history. Since the 16th century there have been no less than 100 medicinal uses for cacao listed in medical texts. The Maya, Olmec, and Aztec used the whole cacao plant, and it's use spread further after the Spanish conquests of the 1500's. Above all, I think its most redeeming quality is its high antioxidant level (which is higher than wine, most vegetables and fruits, and 4 times the concentraion of green tea!) They're a rich source of: magnesium (stress relief, plus it relaxes muscles, while building strong bones and teeth), calcium, iron, zinc, copper, manganese, and potassium; plus a good source of: vitamin A, B1, B2, B3, C, and E. They also contain two chemicals (phenylehtylalamine and andamide) which elevate mood and increase focus, by stimulating the production of serotonin and endorphins. The flavanol epicatechin in studies has shown promise in preventing stroke damage. What are some other benefits? Cacao may: lower blood pressure, anti-inflammation, anti-platelet function, higher HDL, decreased LDL oxidation, greater insulin sensitivity, stimualte nervous system, improve digestion and elimination, and improve endothelial function in overweight adults. In addition the antioxidants may help with arteriosclerosis and may lower the oxidative stress of strenuous activities (therefore helping athletes recover). Once again I'm not encouraging you to go out and mow down on some chocolate bars. The health benefits come from the raw, unprocessed beans or nibs.

Step out of your comfort zone and try some South American treasues. Mix them in a trail mix (maybe even throw in some goji berries) or eat them by themselves. I know that you can find them at Whole Foods stores (note that they can be a little pricey).

Regional Cuisine

Yesterday we discussed some of the hunting and eating habits of South America's indigenous people, but today we'll look at what everyone else is eating. Generally South Americans tend to eat 3 large meals and 1-2 snack meals. They consume fruits, vegetables, and nuts in abundance. They don't tend to drink milk, only in their coffee (which is very popular, Brazil alone produces 1/3 of world's coffee). Coffee is drank heavily in Brazil, Ecuador, Colombia, and Argentina. They generally serve it concentrated and then diluted with evaporated milk or water. In Chile and Uruguay tea is the preferred drink. In Argentina, Uruguay, Paraguay and southern Brazil they drink yerba mate. It's a tea-like drink renowned for its medicinal properties and known as the "drink of the gods."

They believe that it energizes the body, stimulates mental alertness, strengthens the immune system, and aids in weight loss. It contains 24 vitamins and minerals, 15 amino acids, 11 polyphenols, caffeine, and is in antioxidants. It is drank out of a special metal straw (as you can see in the picture). The general cuisine tends to be a blend of cultural backgrounds (Spanish, African, East Indian, Portuguese, etc), cooking styles, and foods of colonial Europeans. Grilled meats (like beef, hogs, lambs, and goats) slowly cooked for hours are popular throughout. One popular method cooking method is an oven pit.

In Peru they refer to them as pachamanca (picture to the right), where a young pig or goat is cooked under a layer of hot stones, leaves, and herbs. A popular food (that is quite trendy) is quinoa.  It has been a staple for millions of native inhabitants, although production declined after the Spanish conquests, and at times it has only been grown by peasants (although it's popularity again is rising and it's appearing in health stores throughout the world). Quinoa is a relative of spinach and swiss chard. It is a complete protein (with 9 amino acids) and is a source of manganese, magnesium, iron, copper, and phosphorus. Many turn to quinoa when they are starting a grain-free lifestyle, be heady though, because it is a little carb heavy (53 according to the glycemic index). There are better options in my opinion, but it is better than eating bread. Let's explore these regional cuisines:

* Colombia and Venezuela: Spanish influenced. Meals tend to be served with olive oil, cheese, parsley, cilantro, garlic, and onions. Hot chili peppers are served on the side with most dishes. Local fruits and veggies are eaten in abundance. A speciality meal in Colombia is hormiga, or toasted fire ants (picture to the left)!  *Argentina, Chile, Bolivia, Uruguay, and Paraguay: major beef producers. Argentina are famous for their specialty barbecue and grilled meat restaurants, called asados. Beef is definitely the main source, although lamb and other meat varities are popular as well. The national dish of Argentina is called a matambre (and I'm actually anxious to try this one, it's pictured to the right). It's a herb seasoned flank steak rolled around a filling of spinach, sliced or whole carrots, and whole hard boiled eggs that is either poached or baked. This region enjoys hearty soups and stews daily (fish is a popular soup choice in Chile, whereas Argentinians tend to like theirs with meats, vegetables, and fruit).

*Guyana, French Guiana, Suriname: heavy influence from Africa, East India, Portugal, and China. Pepper pots are popular in Guyana (stew of cassava juice, meat, hot pepper, and seasoning).

*Peru and Ecuador: cuisine styles differentiate between the Andes highlands and the coastal low lands. In the highlands they tend to eat a lot of potatoes (bad!), whereas the lowlands make a lot of ceviches. Ceviches are a way to prepare seafood marinated in either lime or sour orange. Also popular are chile's (which are abundant). They make salsa de aji, which is chopped chili, onion, and salt usually served with meat.

*Brazil: influences are Portuguese, African, and native. Portuguese dishes include dried salt cod, linguica (a type of sausage), and spicy meat stews. Africans brought okra and dende oil (palm oil)