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)!

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

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.

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.

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!

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).

Offal not so Awful

Offal is a reference for what consider to be the animal leftovers (organs and such). Examples of offal would be brain, liver, kidneys, spleen, heart, pancreas, stomach, tripe (stomach lining), thymus (sweetbreads), tongue, intestines, blood, intestines, and ox tail. Why would you possibly want to eat any of these things? Like all the other featured foods we've had they have many benefits. They tend to be high in iron (red blood cells deliver oxygen) and this iron provides a source of zinc (important for growth, tissue repair, and for proper reproductive function). Also a good source of B vitamins (like B12 that is vital for the production and function of red blood cells and for an efficient nervous system), selenium (work with antioxidant enzymes), and protein (growth, repair, and energy).  Let's look at some of these individually now:

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  Liver: concentrated levels of vitamin A (vision and protein digestion), vitamin D, vitamin E, vitamin K, minerals (zinc, manganese, selenium, and iron), B vitamins (B2, B3, B5, biotin, folacin, B12, and choline), vitamin C, number one source of copper, contains CoQ10 (important for cardiovascular function), and essential fatty acids (omega-3). It is rich, dense, and creamy.
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  Kidneys: good source of protein, fatty acids, vitamin A, vitamin D, vitamin E, vitamin K, iron, all B vitamins and zinc. Strong flavor.
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  Heart: protein, B vitamins, thiamin, folate, selenium, phosphorus, zinc, CoQ10, amino acids (improve metabolism), compounds (promote production collagen and elastin) and iron
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  Tripe: enzymes, omega-3 fatty acids, probiotics, and phytonutrients.

Tomorrow I'll post some recipes if you want to venture out of your comfort zone and try some different animal parts, there are several options (and you can find all kinds of recipes because there use is more common outside of the US especially in Asian cultures where they use the whole animals, but they're used more in European recipes, especially kidneys and foie gras, or in blood 'puddings' and such). Plus it can be cheaper than eating steak all the time, but still provide you with protein.

Featured Food: Broccoli Rabe

I thought that broccoli would be an obvious choice (because you always here about kids not wanting to eat their broccoli), but I decided to go with something most not know about and which still contains the word broccoli. It's pronounced like rob (just a side note). Broccoli rabe actually isn't even related to broccoli, it's a part of the mustard family, so it is kin to cabbage, kale, cauliflower, and mustard (obviously). It's popular in southern Italian (especially Sicily), Chinese, and Portuguese cuisines. It has a nutty, bitter, and pungent taste. Broccoli rabe is a good source of vitamin A and C (great for fighting free radicals), vitamin K and magnesium (bone development and repair), potassium, calcium, iron, and folate (protects against birth defects and heart disease). It's biggest health benefit is it's high concentration of phytochemicals (sulforaphane and indoles). These defend against certain cancers (of special note: stomach, lung, and colon). Indole is important for estrogen metabolism and decrease the risk of hormone dependent cancers; while, sulforaphane neutralizes carcinogenic chemicals and detoxes the body. It's numbers are even better, so fill up! Just one cup has only 9 calories, 1 g carbs, 1 g fiber (so 0 active carbs) and 1 g of protein. It's usually served sauteed with garlic, like you see above.

Featured Food: Beets

I've been trying to expand the variety of vegetables in my program. Most know that a varied diet is recommended and we've already done a piece on the benefits of different colored foods (July 30). Most of us associate beets as that reddish-purplish veggie, but it actually comes in white, yellow, and even rainbow colored. As a family member to Swiss chard and spinach, it's gotta be good right? Beets contain powerful nutrients that help protect against heart disease, birth defects, and some kinds of cancers. The pigment, betacyanin (which gives it that great red-purple) is a powerful cancer fighting agent! What about your heart though? Consumption has been correlated to 30% decrease in cholesterol and a 40% decrease in triglycerides, while increasing HDL levels. As most know HDL is good and elevated levels of triglycerides is what puts people at risk for heart disease. As we've discussed in the past (check out spinach June 25) foods (like beets) that contain metabolite betaine decrease inflammation (which leads to chronic diseases). Beets aren't just great for you but for babies too! They're a great source of B vitamin folate (for tissue growth). Babies' spinal columns don't develop properly without a sufficient amount of B vitamin folate. When purchasing beets look for smooth undamaged ones. Go ahead and eat the greens if you want, they're packed with nutrients as well, just prepare them like you would spinach or Swiss Chard. Hoping to have some recipes up on Saturday.

Featured Food: Carrots

Usually I just do one post, and I'd already planned on covering beets, but yesterday's blog on beta-carotene prompted me to write about carrots today. Generally I promote getting vegetables in leafy green sources, but I've expanded the vegetable options lately (I figured eating varied vegetables was better than having clients eating grains, starches, or sugars). I usually ruled out the carrot because of it's higher sugar content, although I have read that carrots help regulate blood sugar and that eating them in combination with green vegetables, decreases their sugar levels. Carrots are an excellent source of antioxidants and the best source of pro-vitamin A carotenes. This helps protect the your vision, especially night vision. Beta carotene in the liver converts to vitamin A before it travels to the retina and is transformed into a purple pigment called rhodopsin, necessary for night vision. I think most of us have heard the age old stories of carrots for your eye sight before. Just one cup of carrots has 686.3% of the RDA of vitamin A. High levels of carotenoid have shown a 20% decrease of postmenopausal breast cancer, and a 50% decrease in bladder, cervix, prostate, colon, larynx, and esophagus cancers. Some studies have even said that just one carrot a day could cut lung cancer rates by half. Most articles I read talked about the link between carrots and smoking, so if you're a smoking increasing your carrot intake may help decrease your risk of getting lung cancer (although I think not smoking would be beneficial as well). It's good for the heart too! One study of elderly men in Massachusetts determined that one serving of carrots a day could reduce the risk of heart attacks by 60%. In a addition to all these health benefits, carrots are also an excellent source of: vitamin K, vitamin C, dietary fiber, and potassium. Look for carrots that are a deeper orange because that means they contain more beta-carotene. Tomorrow I'm going to try and post some recipes, but you can add carrots to any salad or soup.

Featured Food: Swiss Chard

Swiss chard is a tall leafy green with a thick stalk that comes in white, red, or yellow. It belongs to the same family as beets and spinach. What's so great about this leafy green? It is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, manganese, potassium, iron, vitamin E, and dietary fiber. In addition it is a good source of calcium, copper, vitamin B2, vitamin B1, vitamin B6, phosphorus, folate, zinc, biotin, niacin, and pathogenic acid. As we discussed yesterday, the vitamin K is beneficial for bone health. Its helps prevent extra osteoclasts and breakdown of the bone. Swiss chard has 716% of the daily recommended allowance. The magnesium regulates muscle tone by balancing calcium. The vitamin C and vitamin E act as antioxidants that are essential for anti-inflammation. they help prevent cardiovascular disease by preventing free radicals to oxidize cholesterol. Vitamin A is important for eye and lung health, and Swiss chard provides 110% of the RDA! Potassium is essential for steady blood pressure and heart function. The iron provided helps oxygen distribution and keeps the immune system healthy. High fiber content reduces cholesterol and lowers blood sugar levels. The fiber in combination with the phytonutrients have been shown in studies to be effective in preventing digestive tract cancers. The Fiber combined with magnesium and potassium has been correlated to a reduced risk for stroke in men.

Swiss chard is great for the brain too! People who consume as little as 2.8 servings of vegetables have 40% less decrease in cognition. Put them in a salad or try them in an omelet; they're colorful and fun, in addition to being packed with benefits!

Featured Food: Sea Vegetables

Sticking with the water theme, let's look to the water: sea vegetables. Sea vegetables are neither plant nor animal, they are classified as algae. Pound for pound they are the most nutrient dense food there is. They provide all 56 minerals that the body needs for optimal function. They're a great source for : vitamin K, iodine, B-vitamin folate, magnesium, iron, calcium, B-vitamins riboflavin and pantothenic acid. It is one of the only non-meat sources of B12 (July 1). One factor, lignans are important for cancer. They inhibit blood cell growth (process by which tumors gain nourishment and sends cancer cells out into the bloodstream to create more tumors). The iodine found in sea vegetables (especially in kelp) is a key component for thyroid hormones, essential to human life. They also are great for the heart! The magnesium reduces blood pressure and helps prevent heart attacks. Also, the folic acid (also important in preventing birth defects like spina bifida) breaks down homocysteine that damages blood vessel walls and increases risk for cardiovascular disease and stroke.  Sea vegetables provide funcans, that reduce inflammatory responses. They are affordable and delicious as well. You can find a variety: kelp, wakame, kombu, arame, alaria, and of course nori (which is what most people have heard of- sushi)  are just some that you can find. They come in a variety of ways (roasted and dried probably the most common ways).  They are great to add to soups or salads. Replace your salt shaker with kelp flakes. Better yet improvise and make some sushi! Load up on omega-3 by grabbing some wild salmon fill with veggies or try cauliflower rice (June 15 recipe), roll and enjoy sea vegetables and all their mineral goodness.

A Rainbow of Fruits and Vegetables

Alright so on Monday we posted about organic fruits and vegetables and I promised to cover the rainbow of colors and phytonutrients, so let's get down to it.

Red- Colored by lycopene or anthocyanins. Lycopene (found in foods like tomatoes and pink grapefruit) may reduce the risk of several types of cancer (like prostate). Anthocyanins (strawberries and raspberries) are powerful antioxidants (for healthy hearts).  Examples: apples, beets, cherries, cranberries, red peppers and radishes.

Orange/ Yellow: Colored by carotenoids. Beta-carotenes (found in carrots and pumkin) are converted to vitamin A to maintain healthy mucous membranes and healthy eyes. Helps to reduce the risk of cancer, heart disease, and improves immune system function. Reduce risk of developing age-related macular degeneration by 43% and lowers the risk of heart attacks by 36%. Examples: apricots, lemons, nectarines, peaches, pears, yellow peppers, and tangerines.

Green: Colored by chlorphyll. Some that contain lutein (spinach, green peppers, cucumbers, and celery) work with zeaxanthin to reduce the risks of cataracts and macular degeneration. Indoles (in cruciform vegetables like brocoli and cabbage) may protect against some types of cancer. Examples: artichokes, avocados, Brussels sprouts, spinach, asparagus, broccoli, cabbage, zucchini, and cucumbers.

Blue/ Purple: Colored by anthocyanins. A powerful antioxidant that protects cells from damage. Also, may reduce the risk of cancer, stroke, and heart disease. Example: blackberries, eggplant, grapes, blueberries, and plums.

White: Colored by anthoxanthins. Has health promoting chemicals (allicin) that lower cholesterol and blood pressure, while reducing the risk of stomach cancer and heart disease. Examples: cauliflower, jicama, mushrooms, garlic, ginger, onions, parsnips, and turnips.

Featured Food: Almonds

A lot of people think that they need to stay away from nuts; they're too high in fat (although we know fat is not bad) or too high in calories. Today I'm here to tell you how wonderful almonds are (although technically they're not nuts, they are the seeds of almond fruit). Better than the other foods that we've looked at because they're not seasonal, you can buy them year round (although they are freshest in mid-summer). They're versatile and can be served sweet or savory! So why so much hype for almonds? They are high in monounsaturated fat (like we discussed in olive oil). Monounsaturated fat intake is associated with a reduced risk in heart disease. It has more though to help with the heart than just fat, though. Almonds are great sources of magnesium (a lack of which promotes free radical injury to the heart) and potassium (an electrolyte involved in nerve transmission and muscle contraction, including the heart). One study showed that eating nuts four times a week helped lower the risk of cardiovascular and coronary heart disease. They help to lower LDL (bad cholesterol levels) levels. Eating in whole form is best though. Flavonoids in the skin work with vitamin E in the meat to more than double the antioxidants, and reduce LDL's resistance to oxidation by 53.8%. I am adamant about controlling insulin levels (which is why I don't consume foods like grain, starches, and sugars which spike blood glucose levels), but almonds have been shown to decrease a rise in blood sugar after meals. One study showed that eating more almonds at a meal actually lowed the GI (glycemic index) of the carbohydrates in the meal, thus preventing the spike in blood glucose levels. Greater yet is almonds affects on weight. A study showed that eating a low calorie diet incorporating almonds vs. a low calorie diet with complex carbohydrates helped shed pounds 39% more efficiently! In addition to a 96% reduction in diabetes medications, compared to 50% by the other diet. You won't gain weight eating almonds either. In Spain people who ate almonds two times a week were 31% less likely to gain weight than those who didn't consume any. Just one ounce of almonds a week for women has been shown to reduce the risk of gallstones by 25%. It just keeps getting better too, because they are great sources of protein (7.62 g in 1/4 cup) and we discussed the importance of protein on Monday. Almonds are great! They're easy to transport or add to any dish (add some to sliced apples and cinnamon or to a salad, even better with olive oil as dressing). Next week we'll delve further into almonds and explore the world of almond products, like almond butter or almond mill. Until then grab a handful and enjoy, your heart will love you for it; as well as your waist line!

Featured Food: Egg

Eggs are not only inexpensive, but they're highly nutritious as well. They're a great source of protein (5.5 grams per egg with 68 calories) and they contain all 9 of the essential amino acids. We all know that proteins are essential for muscle growth and maintenance. They're versatile as well! There are so many ways that you can fix an egg (scrambled, boiled, poached, over-easy, etc.) Not only are they yummy and packed with protein, but they contain all kinds of health benefits as well. Eggs are an excellent source of choline (actually it's found in the yolk, the part that most people think is bad and detrimental to cholesterol). Choline is a key component of fat-containing structures in the cell membrane. Also they're a component of acetycholine, which is a neurotransmitter that carries messages to and from nerves. Studies have shown that people with a higher intake of choline (310mg compared to 250mg) had 20% lower inflammatory levels. They showed that subjects had lower levels of c-reactive protein, interleukin-6, and tumor necrosis factor alpha (all of which are markers of inflammation). In addition these are linked to heart disease, osteoporsois, cognitive decline and Alzheimer's, and Type II diabetes. Choline is even better when paired with betaine (spinach and beets). Inflammation is caused by oxidative stress. Betaine is formed from choline in the mitochondria, and this oxidation leads to mitochondrial redox stress. It is estimated that 90% of Americans are choline deficient. This is especially detrimental to pregnant women because choline is essential to brain and memory development of fetus. Eggs are a great source of lutein as well. Lutein is a carotenoid that prevents macular degeneration and cataracts. Most believe that spinach contains the highest levels of lutein, but yolks are actually a more bioavailable source that increase the lutein levels many times higher than spinach. Actually to maximize lutein absorption combine eggs and spinach (this is great because look in our archives from May and we have a recipe for eggs and spinach that it is absoultly delicious, doesn't sound or look so appealing, but trust me it's good); plus you'll benefit from the above mentioned combination of choline and betaine! Still more good news! Eggs are one of the only foods that naturally contains vitamin D (check last Tuesday's article). In addition it may lower the risk of breast cancer. Studies showed that women who ate at least six eggs per week had a 44% lower risk of breast cancer! Just another added bonus is that their high sulphur levels promote healthy hair and nails. Now let's address the biggest misconception that eggs increase cholesterol. Recent studies have actually shown that eating whole eggs improves blood lipid levels! They lower the risk of heart attack and stroke, and prevent blood clots. Protein in the yolks prolong fibrogens conversion to fibrin, which is where clumps of platelets are deposited to form clots. With all these wonderful things, how could we have ever doubted the "incredible edible egg". So feel free to go out and buy eggs (eat the whole egg!) and fix them any way that you like and enjoy!

Featured Food: Mahi Mahi

Keeping with the tropical theme, today's featured food is Mahi Mahi (also known as a dolphin fish). We thought we'd give it some attention (since salmon usually snatches all of the fame). It is a beautiful fish as you can tell!
Mahi Mahi is a great source of protein; 3 ounces contains 25.5 grams! It is also an excellent source of selenium, B3 and B6 (B6 is important for red blood cell formation, regulation of glucose, protein digestion, and the immune and nervous systems functioning. Selenium provides important antioxidant enzymes). Best of all it is a good source of Omega-3's (which we've discussed before, but they're important for creativity, cognition, stress-levels, and more!)
This is a nice, short column today. Make sure you look for wild Mahi Mahi. Go out and try some Mahi Mahi today (maybe coat it in coconut flour (check Monday's article) and serve with some fresh grilled veggies. Yum!

Featured Food: Blueberries

This week we're covering yet another one of the super-super foods; blueberries. These tiny little berries pack a lot of punch in the nutritional and health world! What better time to look at them then now too, because it is prime season for them. You can find fresh berries now up until October. So what are we waiting for let's find out about these little treats now!
A study by Tufts University looked at 60 different fruits and vegetables, and blueberries were number one for destroying free radicals. The antioxidant phytonutrients (anthocyanidins) neutralize the free radical damage to the collagen matrix of cells and tissues (otherwise this could lead to: heart disease, cataracts, varicose veins, glaucoma, peptic ulcers, cancer and hemorrhoids). It does this by cross-linking to the collagen fibers; making the matrix more stable. Wine is renowned for its ability to fight free radicals, but blueberries actually are 38% better at this than wine!
What gives blueberries that blue-red pigment? The answer is anthocyanins, which improve support structures for veins (actually the whole vascular system), improve capillary integrity, stabilize the collagen matrix, and enhance the effects of vitamin C. Now let's run through some of the other great benefits of blueberries. Ellagic acid (antioxidant) blocks the metabolic pathways that lead to cancer. The high soluble fiber protein in blueberries lowers cholesterol and prevents bile acid from transforming into cancer-causing forms. It's great for colon cancer, specifically. It stops proliferation and apoptosis (programmed cell death). The flavonoid Kaempfenol decreases the risk of ovarian cancer by 40%!
Not only are blueberries great antioxidants that fight free radicals, but they're great at preventing cancer. My suggestion? Make fresh fruit bowls (strawberry season is ending, but I still use them). Cut up some of your favorite fruits: cherries, blueberries, raspberries (great at Sams right now), blackberries, and strawberries.
Also my daughter has been experimenting and has really enjoyed the combination of blueberries and grapefruit.Not only are these all refreshing, but packed with antioxidants and low glycemic foods that won't spike your insulin! Want something a little more sultry? Try chicken or pork with blueberries, I have a recipe in the archives at the end of May for this.

Featured Food: Spinach

Everybody knows about that leafy green spinach, the one that Popeye ate by the canfull. But what’s so great about it? we’re always hearing to eat spinach! This vegetable is one of the elite super foods and with good reason. It is packed with nutrients and flavonoid. Calorie for calorie it provides more nutrients than any other food.
Spinach has an exceeding number of vitamin K. Just one cup of spinach alone provides 200% of the daily requirement. Think that’s good, one cup of boiled spinach (which is six times that of raw) is over 1000% of daily requirements! That’s insane, especially since vitamin K is vital to bone health. K1 prevents the breakdown of bones, by preventing excessive activation of osteoclasts. K1 transforms to K2 which turns into osteocalcin, which anchor calcium to the inside of bones. Spinach is also a great source for vitamin A and C, both of which are great antioxidants that reduce free radical levels. One is water-soluble and the other fat-soluble, so that together they prevent cholesterol from being oxidized. They also prevent inflammation, especially for those suffering asthma, osteoarthritis, and rheumatoid arthritis. One cup of boiled spinach provides 294.8% vitamin A and 29.4% vitamin C requirements. Others to notice are folate, that is essential for blood health, and magnesium, which regulates blood pressure and prevent heart disease. Cook it and get all the advantages of iron (hemoglobin, energy production, and metabolism).
Spinach has 13 known flavonoid compounds. These are great antioxidants and anti-cancer agents. One study showed that increase spinach slowed down cell division in stomach cancer cells. Journal Nutrition printed an article that carotenoid in spinach fights prostate cancer by invoking the cells to self-destruct , but in the intestines they are converted to compounds that put the cancer cells in a state of stasis. Another study showed that women who consumed a diet high in kaempferol (onions, tea, and blueberries as well) reduced the risk of ovarian cancer by 40%. Don’t forget about the brain and all the benefits from spinach! Studies in elderly have shown that eating 3 servings a day could reduce decline in aging by 40% (5 years). Animal studies are promising too, spinach can protect the brain from oxidative stress and could reduce effects of age-related declines in brain function. What great things come from this leafy green, so stock up and chow down.