Spice up Your Holiday

Spices have a long history in just about every culture throughout time till about our current era; we have lost some of our knowledge from the past as to the abundance of uses of these rich plants.  From herbs and spices used for medicinal purposes to culinary flavor our history is rich.  It is time for us to reconnect with not just the culinary application of spices and herbs, but the medical application as well.  We need to be able to expand our resource knowledge that cinnamon is more than just a stick of bark that sits on the side of our hot apple cider or is ground up into apple pie.  While what I provide in this article is just a hint at the uses of these lost spices I encourage you, the reader, to delve into our history and see for yourself how you can reconnect with our roots.

 

While most of these spices and herbs can be purchased at your local coop or grown in your back yard, there are also uses and application for the essential distilled oils from these same spices.   Familiarity with essential oils comes from the fast growing aromatherapy trend, but there is little information about the quality of the plant and process to produce a high quality product.  Therefore it is necessary to have a little information about the difference between pure essential oil and synthetics.  Pure oils consist of a highly complex set of compounds ranging in the millions; compounds that are essential for the plant to defend itself against insects, environmental conditions, and disease.  Synthetics are man-made oils based off the basic compound of the intended oil and do not contain the plethora of compounds that make up a plants true nature.  The major difference between pure and synthetic oils is most noticeable with fragrance and usage.  Pure oils can often be ingested just as the plant they came from could be ingested and most can be used topically without being mixed with carrier oils.  Synthetics often only carry a portion of the plants main fragrance, cannot be ingested, and most will cause irritation or worse when used topically.  The other major difference is price.  While synthetic oils will be well within the budget, pure oils will be priced based off the difficulty and amount of plant required to produce the oil.

 

Without further ado here are your

Holiday Spices

 

Allspice: Myrtaceae, aromatic evergreen; used as a spice or condiment to curries, rice, puddings, for pickling, and for mulling wines.

 

Cinnamon: Cinnamomum zeylanicum; tropical evergreen. The inner bark used in teas, cooked fruit, pickling, honey, punches, mulled red wine. Ground cinnamon is probably the most familiar and can be added to sweet baked puddings, cooked fruit, meats, and fish. Seed oil used in perfume. Cinnamon acts as a natural antiseptic, astringent, stimulant, relief for nausea, flatulence, and diarrhea.  The essential oil can be used as an inhalant in a steam bath to help with respiratory issues or diluted with carrier oil for topical use.

 

Clove: Syzygium aromatica, tropical evergreen tree.  Clove oil and flower buds work as a powerful antiseptic, anodyne, antispasmodic, carminative, stimulant, and in the prevention of vomiting.  In the past clove oil was used in dentistry as a local anesthetic before dental procedures.  The essential oil can be used both internally and topically when combined with other ingredients and carrier oil as it can have a numbing or burning sensation.

 

Frankincense: is considered warming, relaxing, aiding in respiratory problems, aging skin, inflammation, and wounds.  The essential oil has been used as a beauty treatment for its skin health boosting properties.  The oil can be used both internally through the use of homemade capsules when mixed with olive oil and topically with or without carrier oil.  Frankincense resin can also be burned for its calming effects.

 

Ginger: Zingiber officinalis; creeping tropical perennial.  The fresh root has traditionally been used to promote sweating for fever illnesses.  Dried root has been used to combat motion sickness and morning sickness in pregnancy.  The essential oil must be combined with carrier oil for topical use for rheumatism or mixed with honey to be used internally for menstrual cramps, nausea, and flatulence.

 

Myrrh: Commiphora Molmol; bushy shrub in arid climates.  Acts as an antiseptic, healing specifically for wounds, is anti-inflammatory, aids in digestion, loss of appetite, catarrh, bronchitis, and an immune stimulant.  Research shows it can lower blood cholesterol levels, though it tastes unpleasant.  Essential oils are distilled from the resin and are best used topically, or the resin can be burned.

 

Nutmeg: Myristica fragrans, tender evergreen tree. Great when added to sweet and savory dishes especially cheese dishes; other uses include adding flavor to mead, milk drinks, liqueurs, and cordials. In small quantities, can aid in digestion and improve appetite.  Studies have proven it to be successful as a treatment for Crohn’s Disease.  Similar to clove oil, nutmeg oil can be used to dull toothache.  For tooth or gum pain a few drops on a cotton swab will suffice.  Essential oil can also be used topically with carrier oil for muscular pains.

 

Sage: Salvia officinalis; a variety of low to tall perennial plants. A great addition when combined with onions for poultry stuffing, best cooked with rich fatty meats: pork, duck, sausage. Dried leaves placed among linens discourage insects, an astringent when used as a facial steam, a conditioning rinse that can darken gray hair, a whitening rub for teeth, and a mouthwash. Aids in digestion, is an antiseptic, antifungal, and combats diarrhea.  When used as a tea or wine acts as a nerve and blood tonic; reduces sweating, sooths coughs and colds, may be used to treat irregular menstruation and menopause.  The essential oil can be used internally or topically.

 

 

To purchase any of these oils from a Highly Qualified and Pure Essential Oil company please visit: https://www.youngliving.org/alikap

 

Resources:

Bremness, Leslie (1988). Complete book of herbs, the.

Ody, Penelope (1993). Complete Medicinal Herbal, the. DK Publishing: NY, New York.

 

Health & Fitness Solutions: Abdominal Obesity, High Blood Sugar, High Blood Pr...

Health & Fitness Solutions: Abdominal Obesity, High Blood Sugar, High Blood Pr...: Abdominal obesity, high blood sugar, high blood pressure? Eat nuts, says Edward Group. Nuts are an amazing, convenient source of essential...

Fun With Household Products part 1

We all have them in our cupboards or maybe under the sink and at some point in our life one family member or another may have told us that we can use them as cleaner or for personal hygiene. What am I talking about?

Vinegar, Baking Soda, and Table Salt.

 

Vinegar:
There are hundreds of uses for Vinegar from cleaning and laundry to outdoor use, and even beauty remedies; not to mention the fun uses of Vinegar. For those tough cleaning jobs in the kitchen such as those deeply stained coffee pots and cups, the dishwasher, or microwaves -Vinegar to the rescue. A simple mix of 1/4 cup of vinegar with the regular brew cycle in your coffee pot, 1/2 cup in an empty dishwasher on the rinse cycle, or a 1/4 cup in a microwavable bowl set to boil for 3 minutes within to loosen up those hard to remove food bits. For unclogging sinks or tub drains pour 1 gallon of vinegar followed by boiling water to keep soap residue down for free flowing drains.

For those mishaps on your lovely carpets don't turn to highly chemical carpet cleaner, vinegar is your answer. Lightly sponge equal parts of vinegar and water onto stained areas of your carpet where there have been mishaps with catsup, chewing gum, chocolate, coffee, cola, crayon stains, glue, ink, mildew, and/or red wine.

Vinegar is a wonder with laundry. Use when washing cotton or washable wool blankets by adding 2 cups to the last rinse cycle to remove any soap residue and leave blankets soft and fluffy. Vinegar also helps reduce lint build up and helps prevent pet hair from sticking to clothing. Unlike other detergents, vinegar works fine with your other materials as well, such as leather and silk..

Beauty regiment cutting into your budget? Vinegar to the rescue! Vinegar mixed with onion juice in equal parts can be dabbed onto age spots. After several weeks of daily application you should see noticeable results. Equal mix of vinegar and water can be used as a simple cleanser or toner between deep facial cleaning. Itchy skin? A bath with 8 ounces of Apple Cider Vinegar will help relieve irritated skin and relax aching muscles.

In the garden battle those pesky weeds with vinegar rather than using dangerous poisons. Boil a quart of water adding 2 tablespoons of salt and 5 tablespoons of vinegar; pour the mixture directly onto weeds between cracks in sidewalks or driveways. Keep those pests out too by spraying undiluted vinegar at entrances to your household, near sinks, appliances, or anywhere you see ants congregating.

Want to know more click on the image to get your copy!

 

Myth vs Fact

Myth: We only use 10% of our brains

Fact: Neuroscientists have found that most of the brain is active almost ALL of the time

Myth: Your tastebuds are divided into zone on your tongue, one each for sweet, savory, and salty tastes

Fact: Every area of your tongue can actually taste every type of taste

Myth: If you're not obese, you shouldn't be worried about obese people's illenesses.

Fact: Studies show that thin people with unseen internal fat or high cholesterol levels can be just as prone to heart disease and diabetes.

(do not remember where I obtained this information, but it has been sitting in my draft pile since June, so I thought I would just publish it already)

:)

November's Challenge

I will give all my faithful readers a heads up - I may be a little lax in the posting this month as I will be participating in the NaNoWriMo.  Head on over to my other blog to learn more or see updates on my progress.  50,000 words in 30 days, I am going to be very busy!  If I do not touch base here again this month, I will wish everyone a happy November and a wonderful Thanks Giving (for those who celebrate).  Be Well!  Stay Healthy!

http://30dayssomethingnew.blogspot.com/2012/11/novembers-challenge-nanowrimo.html

The Unhealthy Side of Fruit

I bet you were unaware that fruit had an unhealthy side.  In this sense i am using the term "fruit" very loosely.  Our great advertising industry has accomplished a great way to trick our minds into thinking foods labeled as containing fruits may be just as healthy as eating raw produce. Most likely you are aware that eating a diet filled with plenty of fruits and vegetables is the healthy way to go, but here are some ways fruit has been used in u healthy ways:

Fruity, Sweet Cereals

By now, eating bowl after bowl of fruity cereals that leave your milk pink and orange may only be a problem for your kids. But if you're still addicted to the cereals that claim to have some semblance of fruit but are filled with added sugars and calories, it's time for a change. Sure, they may taste good, but sugar-laden breakfast cereals are ruining your health—even if they supposedly have real fruit flavors. Wean yourself from the fruity cereals by chopping some real fruit into a bowl of healthy, sugar-free, cereal.

Fruity Desserts

Your stomach may think strawberry ice cream, raspberry cheesecake, and cherry pie are desserts from healthy heaven, but your mind knows otherwise. Though many desserts that lean on fruit for flavor are unhealthy, there are also many healthy fruit-based desserts to enjoy. Fruit parfait and fruit sorbet are good alternatives. And if you just have to have your cake and eat it with berries too, a light angel food will do just fine. Just make sure the slice of cake is thin.

Fruit Smoothies

Now, now. Don't get all up in arms. All fruit smoothies are not unhealthy. In fact, some of them are quite healthy, giving you a big boost of vitamins and minerals that help you feel energetic and ready to face the day. However, if you dabble too far beyond the healthy fruit smoothie, you can add more sugar than is found in many desserts. 

To keep your smoothie nice and healthy, don't add soft-serve ice cream or frozen yogurt, candy, or other items that are obviously high in sugar and unnecessary calories. Rather, keep your smoothie nothing but fruit, ice, juice, yogurt, and a nice scoop of protein powder to ensure it is high on the health chart.

(Un)Fruit Juice

Juice can be wonderful. It has great flavor, great color, and great amounts of important vitamins and minerals. At least it does when it is fruit juice. Unfortunately, many drinks claim to be fruit juice, while only containing a very low amount of fruit juice. For these low-fruit fruit juices, sugar and water make up the bulk of the contents, robbing you of the important benefits of all-natural fruit juice.  Key to choosing real fruit fruit juices: cloudiness of the liquid.

Keep fruit juice indulgences to a minimum, as even the fruit-only kind is loaded with simple sugars. 

Go Natural. To clearly sidestep unhealthy fruit options, go for raw, whole fruits and avoid packaged fruit in any shape or form; when possible attempt to buy organic to also lesson your intake of indigestible toxins.

Article: Myth fat weighs more than muscle

Check this out! Great article with pictures!

http://www.thefitnessexplorer.com/home/2010/8/24/does-muscle-weigh-more-than-fat.html

Quote of the day

"Let us rise up and be thankful, for if we didn't learn a lot today, at least we learned a little, and if we didn't learn a little, at least we didn't get sick, and if we got sick, at least we didn't die; so, let us all be thankful." ~ Gautama Buddha

Apples! Truly the Fruit of Knowledge, Health, and possibly Spirituality

Apples!

Clearly apples have to be one of nature's best inventions.  A fantastic fruit with a million uses and health benefits in such abundance that we are only just now beginning to uncover the surface of them.  While the apple may be considered an American Icon, its origins are more Easterly and shrouded in mystery.  In Michael Pollan's book "Botany of Desire" (a title that hints at a Botanists Pornography) delves into the depths of the apple's history, from its humble roots of Malus sieversii in a far distant mountain forest in Kazakhstan to that of Malus domestica or the domesticated apple that can be found in apple orchards just about everywhere.  Popularized in America through the story of Johnny Appleseed, a story that Pollan closely delves into the depths and truth of, threatened by Prohibition and the Women's Christian Temperance Union, and unified with brand name varieties such as Red Delicious and Macintosh through cloning.  While the history of the apple is long and wonderfully unraveled in Pollan's book it has clearly been a part of human history for a very long time.


Health Benefits

Apples are an excellent source of pectin.  What's pectin?  Well pectin is kind of like natures own gelatin which assists the body in removing toxins.  Anyone who has made jams or jellies will have witnessed this firsthand as a lot of fruits have pectin in them, but apples contain some of the highest concentrations.  A great source of potassium and phosphorus which aid in digestion control and kidney health along with a natural sugar that threw the process of chewing stimulates the body to produce a very specific acid that stimulates saliva and digestion.

Apple Cider Vinegar

While there are many hear-say folk remedies around apple cider vinegar, there are at least 2 scientifically proven uses that can help with personal health.  Apple Cider Vinegar when used as a daily supplement can help with the control of diabetes and obesity.  According to WebMD, a "2007 study of 11 people with Type 2 diabetes found that taking two tablespoons before bed lowered glucose levels in the morning by 4-6%." Vinegar in general when combined with a slice of bread has been shown to help people feel fuller longer.  There are of course a ton of folk remedies that have been unproven scientifically but have a long standing in the holistic practice of care; from sinus infections to gout.  For a relatively satisfying treat if you can overcome the tartness that will give you an easy to do daily supplement:

20 oz of fresh water

2oz unsweetened cranberry juice

1tsp lemon

1tsp apple cider vinegar

As for brands I highly recommend Braggs brand.  They are a trusted organic supplier and produce a wonderful "living" apple cider vinegar.  Living in the sense that it has not been heavily processed and by the natural cloudiness of the liquid is full of pectin, vitamins, and minerals.



ØWARNING× Apples are one of the most chemically treated fruits around.  Conventional growers can spray up to 11 different chemicals on their apple trees and then seal all that poison in wax to keep the apple looking shiny and red.  Heavily processed apple juices are no better.  Those same chemically treated apples are left to rot and the ones that are odd or misshapen never even make it to the stores.  Know too that apple juice producers are allowed up to a certain percentage of wormy apples to be processed. Beyond the pasteurization, heating, cooking, and other additives such as water and excess sugar; be wary about any apple juice that has a clear amber color.  Any juice that is clear in color is nothing but sugary fruit flavored water with no naturally occurring vitamins or minerals.

If you purchase no other organic produce, please for your health and the health of your family select only proven organic apples.

In no way is this information implying any sort of treatment for the medical conditions listed and is to be used for educational/entertainment purposes only.  Please contact your healthcare provider before adding supplements to your diet.

For more on apples without all the history check out Pollan's New York Times article: http://michaelpollan.com/articles-archive/breaking-ground-the-call-of-the-wild-apple/

References:
Collins, Danica (2011). Apple Cider Vinegar Benefits.
http://undergroundhealthreporter.com/apple-cider-vinegar-benefits-home-remedy-for-allergies#axzz26UzhcZrj

Pollan, Michael (2001). The Botany of Desire. Random House

WebMD (2012). Apple Cider Vinegar. http://www.webmd.com/diet/apple-cider-vinegar?page=2

Gratitude Not just for Thanks Giving

Have you ever read Rhonda Byrne's The Secret?  If not, she has recently published a third book. The Secret was followed by The Power, and now to round out the trilogy she has published The Magic. If these titles seem unfamiliar, I highly recommend finding and reading them.  While borrowing them from your local library is awesome, these I would say should be purchased.  Read and re-read, take notes in the margins, underline passages that speak to your soul.

If you have read any one of these books you will know that the underlying theme is one of Gratitude. To be thankful is possibly the most important thing any one of us can be; and not just at Thanks Giving. Gratitude is something that needs to be expressed every day and for every thing. Gratitude can change your life and only in the best way possible. It's hard to be grateful for the negative things in life after all. In her newest book, not only does she expound upon the importance of Gratitude, but she has daily lessons to teach you how to bring more Gratitude and the positive changes it creates into your life.

The Magic is more of a study guide with daily activities to easily guide the reader toward bringing the benefits of gratitude into not just daily practice but a way of life.  The Secret acts as an introduction to the idea and concepts of gratitude and the power of thought and how these two simple concepts can change your life for the better.  The Power expands the concept even further.  The basis behind all gratitude and the power of thoughts that can change fate is love.  Finally The Magic is your practical study guide, with easy steps to completely changing your life.

To see how it just might change mine look to: http://30dayssomethingnew.blogspot.com/

Quote of the day

"When you arise in the morning, give thanks for the morning light, for your life, and strength. Give thanks for your food and the joy of living. If you see no reason for giving thanks, the fault lies with yourself." ~Tecumseh

Quote of the day

"Rejoice in the way things are, [and] the whole world will belong to you." ~Lao Tzu

Quote of the day

"Knowledge is a treasure, but practice is the key to it." ~Ibn Khaldoun Al Muqaddima

Article: Organic Consumers- the Importance of Small Scale Organic Farming

Felt the need to share this article. I love when I come across gems of information!

Five ways small-scale organic farming can save agriculture from America's 'greed for profit' system http://www.naturalnews.com/037324_organic_farming_agriculture_greed.html

Quote of the day

"Graditude for the abundance you've received is the best insurance that the abundance will continue." ~Muhammad

Quote of the Day

@HealthSpiritual: "You have no cause for anything but gratitude and joy" ~ Buddha

Today's Scenic View

Quote of the Day

If we walk in nature, we serve nature

If we walk in the spirit we serve the spirit

          If we walk with the soul, we serve the soul

~Lorraine Schwarz (Lady L)

Poem

While walking through the woods one day,

I came across the beauty of nature.

The Wilds of the world

Beckoned me forth with the wave

of grassy tendrils, shadowed paths, brilliant flowers,

and I;

I answered by journeying forth…

While walking through the woods one day,

I came across the other realm.

The Invisible of the world

Called to me with the glitter

of dew drops, bird song, whispering winds,

and I;

I danced ever onward…

While walking through the woods one day,

I came across the One.

The Love of the world

Summoned me close with open

arms, heart, soul,

and I;

I embraced eternally…

                  Alika P. (Health is Spiritual ©)  

Native and Wild

:) Smile (:

What's the longest word in the world?  Give up?  Well I'll tell you at the end.  

Smiling is universal and more important an action than you may understand.  There has been numerous studies done on the benefits of smiling, who smiles, and when we start smiling.  Besides some fun facts regarding the smile I have included a video done by a Ted Talker Ron Gutman and his explanation of the importance of smiles. 

1. Babies are born with the ability to smile: Babies learn a lot of behaviors and sounds from watching those around them, but scientists believe that all babies are born with the ability, since even blind babies smile and ultrasound pictures have depicted fetuses smiling.
2. Babies start smiling as newborns: Most doctors believe that real smiles occur when babies are awake at the age of four-to-six weeks, but babies start smiling in their sleep as soon as they’re born.
3. It’s a universal sign of happiness: While handshakes, hugs, and bows all have varying meanings across cultures, smiling is known around the world and in all cultures as a sign of happiness and acceptance –even cannibals smile.
4. Smiles are the most easily recognizable facial expression: People can recognize smiles from up to 300 feet away, making it the most easily recognizable facial expression.
5. Smiles are contagious: In a study conducted in Sweden, test subjects who looked at others smiling, whether in photographs or in person, had difficulty frowning and their muscles twitched into smiles all on their own.  It’s not just a saying: smiling really is contagious.
6. Forcing yourself to smile can boost your mood: based off of Psychology research if you’re in a bad mood, you can instantly lift your spirits by forcing yourself to smile.
7. It boosts your immune system: Stressed? Try relaxing with a smile.  Smiling causes your body to immediately release endorphins; even when you force it. This sudden change in mood will help you feel better, release stress, and can improve your physical health by allowing your body to be more relaxed; when you smile this contributes to good health and a stronger immune system.
8. It’s easier to smile than to frown: Scientists have discovered that your body has to work harder and use more muscles to frown than it does to smile.
9. Smiles use from 5 to 53 facial muscles: Just smiling can require your body to use up to 53 muscles, but some smiles only use 5 muscle movements.
10. There are 19 different types of smiles: UC-San Francisco researcher identified 19 types of smiles and put them into two categories: polite “social” smiles which engage fewer muscles, and sincere “felt” smiles that use more muscles on both sides of the face.
11. We still smile at work: While we smile less at work than we do at home, 30% of subjects in a research study smiled five to 20 times a day, and 28% smiled over 20 times per day at the office.
12. Smiling helps you get promoted: Smiles make a person seem more attractive, sociable and confident, and people who smile more are more likely to get a promotion.
13. Women smile more than men: Generally, women smile more than men, but when they participate in similar work or social roles, they smile the same amount. This finding leads scientists to believe that gender roles are quite flexible. Boy babies, though, smile less than girl babies, who also make more eye contact.
14. Finally: Smiles are more attractive than makeup: A research study conducted by Orbit Complete discovered that 69% of people find women more attractive when they smile than when they are wearing makeup.

Even Animals Smile

Now that you know how important smiling is here is the answer to my first question: the longest word in the world is SMILES –why? because there is a mile between the S’s.

LAUGH! LOVE! SMILE!

Today's Scenic View

Today's Scenic View

While we cheer on all those participating in the Olympics, let us not forget that our skills for such feats had been and continue to be inspired by nature -the first and true Olympians.

Image:

https://www.facebook.com/pages/Wild-for-Wildlife-and-Nature/279792438707552

That Latin Beat!

Zumba!  It was seen on the last season of "Biggest Loser," discussed on CNN as a way to get children motivated into being more active i.e. Exercise Can Be FUN!  

So what is Zumba?  

Well, it is a Latin inspired dance-fitness program.  Unlike other group fitness or group dance-fitness crazes Zumba is a different kind of Hot Colombian import that combines the cha-cha with funky Latin beats created by the celebrity fitness trainer Alberto "Beto" Perez. The upbeat music keeps you on your feet and the dance moves get you grooving and sweating. The moves required to do the Latin dances such as the Cha-Cha or the Merengue make use of core and leg muscles adding strength and toning.  

Where can you find Zumba?

There are programs that can be purchased for large amounts of money, there are classes offered at most health clubs, Video consoles such as the Wii have a "game" version, if you are curious and not ready to spend the money to try out this new fitness fad there are some good 9and some not so good) videos on YouTube.  If you are unfamiliar with Latin dance moves a good fitness video and even the Wii game have tutorials on how to do the moves which can give you the practice to build up to actually being able to do the fitness routine if you feel you're just not there.  The important thing:  Have fun! Go at your pace not the pace of the instructor or others if you do partake of a group setting, and smile! Get out there and try something New!

Resoureces:

LiveStrong.com (2012). The History of Zumba. Found on 8/1/12 @ http://www.livestrong.com/article/337316-the-history-of-zumba-exercise/#ixzz22LYyYgGZ

Zumba.com (2012). About Zumba Fitness. Found 5/13/2012 @  http://www.zumba.com/en-US/ 

Chia Seeds: Power packed in a little Package

As this image below shows, this is one of the reasons I eat Chia seeds.  They have a slight nutty flavor, but otherwise like rice or couscous they tend to take on the flavor of whatever they are mixed with.  This is the base of my Chia pudding.  To make Chia Pudding take an amount of Chia seeds and soak in double that amount of water.  Let soak for 10 minutes, stir to break up any clumps and let sit for another 10 or until all the water is gone -this is called Chia gel and can be refrigerated for up to 3 days.  All that's left is to mix in whatever you want, berries, almond milk, regular milk, some seasonings like cinnamon and or vanilla.  All that's left is to enjoy!

Reference:

YummyMummyKitchen (2012). Chia Seeds. [Image] found on 12 July 2012 @

http://www.yummymummykitchen.com/2012/06/bikini-ready-tropical-chia-smoothie.html

Juice of the Month -or- July is Berry Month

Here in the upper Midwest, July is berry month.  While some berries start to ripen mid June their bountiful harvest continues through July.  There's nothing you cannot do with a berry.  From a breakfast addition to salads, berries are probably one of the most versatile fruits -coming in second after apples.  While the three traditional "summer" berries are all low in calories and high in fiber they each have their own health benefits.

Blueberries

Blueberries contain the minerals potassium, manganese, copper, iron and zinc; and the vitamins A, C, and E.  Their dark pigment imbues them with an anti-oxidant value largely derived from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol; additional flavonoid anti-oxidants such as carotene β, lutien and zeaxanthin contribute immensely making the tiny blueberry one compact powerhouse for delivering optimum health and wellness.  

Raspberries

Black Raspberries
(Black Caps)
native to the Upper Midwest

Raspberries are excellent source of vitamin-C and also contain vitamins A, the B-complex group, E, and vitamin K.  Minerals include potassium, manganese, copper, iron and magnesium.  Recently Raspberries have been considered a super fruit in that they have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid along with the health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin,and beta carotene (in small amounts). Combined with an ORAC value of about 4900 per 100 grams they are thought of as one of the top-ranked healthiest fruits.  Scientific studies show that the antioxidant compounds in these berries have the potential health benefits to fight against cancer, aging, inflammation, and neuro-degenerative diseases.

Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol contains just 9.6 calories as compared to an equivalent of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines than sugar and does not contribute to a high glycemic index, and thus, can be helpful in diabetics.

Strawberries

A rich source of many health promoting phyto-nutrients such as phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid, health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin, beta carotene (in small amounts); the minerals potassium, manganese, fluorine, copper, iron and iodine; and vitamins A, the B-complex group, and vitamin E all essential for optimum health.

All Together Now

Fresh berries are an excellent source of vitamin-C (about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C allows the body to develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.  The phyto-chemical compounds found in all of these berries aid in removal of harmful oxygen-derived free radicals from within the body, and thereby, help protect against cancers, aging, degenerative diseases, and infections.  Remember the dark the pigment found in the berry the larger the benefits you will receive.  Locally grown or berries allowed to ripen on the plant before picked will not only have excellent flavor but will have had more time to produce the compounds listed above –bringing you healthy and wholesome fruits.

Strawberry Pineapple Juice

Consisting of a tropical nectar-like flavor this is a summer time treat that everyone should love:

1 inch slice of pineapple round (remove outer skin if not organic)

8 strawberries

This juice could be done with a juicer or as a wonderful smoothie in a blender.  Also makes a great summer time punch –just increase the amounts equally and add your favorite sorbet or vanilla ice-cream with a bit of sparkling mineral water.

ENJOY!

Note: Strawberries can sometimes cause an allergic reaction.  Know where your berries come from and if they were allowed to fully ripen.  Some reactions are due to pesticides and herbicides used on the plants while others are due to unripe berries.  There are also several different varieties of berries some which may have a higher incidence of causing an allergic reaction.

Resources:

Juice recipes courtesy of Kordich, Jay (1993).  The Juiceman’s Power of

Juicing. New York, NY: Warner Books.

Nutrition And You.com (2009-2012). Blueberries. Viewed on 7/2/2012.

http://www.nutrition-and-you.com/index.html

Nutrition And You.com (2009-2012). Raspberries. Viewed on 7/2/2012.

http://www.nutrition-and-you.com/index.html

Nutrition And You.com (2009-2012). Strawberries. Viewed on 7/2/2012.

http://www.nutrition-and-you.com/index.html

Salad Season

It's Salad Season!  From now till October it is possible to enjoy the freshest local foods nature has to offer.  Almost anything can be put into a salad.  Salads can be warm or cold, spicy or mild, sweet or bitter.  They can be monochromatic with a color theme or they can contain the rainbow of flavors and nutrients that delight and entice.

A thing or Two about your Leafy Greens

An unfortunate tradition in American salads is the overuse of Iceberg (also called Head) lettuce.  This pale green water packed leafy vegetable could be considered the nutrient cast-out of the leafy-green family.  For some greens that really pack a power punch of flavor and nutrition the darker colors of spinach, bib, kale, Boston, and romaine should be your first choice as the base of your salad.  Rich in provitamin A, and vitamins B, C, and K along with life-giving chlorophyll and the minerals silicon, sulfur, and chlorine; help to make the leafy greens a powerhouse of a food.  Beyond the benefits of adding fiber, leafy greens contribute to a healthy complexion along with healthy hair and hair growth, when eaten daily.

A Rainbow of Additions

As mentioned in my intro just about anything can be added to a salad; from avocado to zucchini.  Strawberries and apples add sweetness, nuts and seeds add an earthy flavor with a crunch.  To give you the widest range of nutrients try for as many colors as you can.  Not only will your body thank you for all the fresh nutrients but the color palate will be pleasing to the eye.

If you desire protein add in beans such as black beans or red kidney beans.  Meats can also be a good choice but be sure they were cooked in such a way as to not add any unwanted fat.  Grilled chicken is a pretty standard meat choice, flaky tuna or salmon are also good heart healthy choices.

For your cold or warm salads, such as pasta salads supplement your normal recipe with other options such as quinoa, couscous, barley, and or whole wheat pastas.  If the recipe calls for mayo try Greek yogurt.

Salad Dressing Dilemma

We all have our favorite dressing that can sometimes be poured on generously hiding the intricate dance of flavors that make up a salad.  The best dressings are simple: a squirt of lemon, olive oil with black pepper, a smooth vinaigrette, or even fresh salsa.  The store bought concoctions are not only filled with fat but are loaded with preservatives and other chemicals (found mostly in your low to no-fat varieties) that can detract from the health benefits gained by eating a bowl full of fresh produce.

What is most important?  Try something new!  Mix up your usual salad and create a new favorite.  Involve the entire family so that everyone can add something they like.  Make your own salad bar so everyone can pick and choose what they want to add.  And above all else -buy organic when you can.

Enjoy!

Note: To anyone taking the medication Coumadin, please discuss with your health care provider before adding leafy salads to your diet.  Eating foods rich in vitamin K (found in leafy greens, broccoli, and liver meats) can inhibit or reverse the anticoagulant action of this and other anticoagulant medications.