Showing posts with label anti-oxidants. Show all posts
Showing posts with label anti-oxidants. Show all posts
Tuesday, December 11, 2012
Friday, January 20, 2012
Herb and Spice Awareness Month: Turmeric
Word on the street...
Turmeric is in!
Also known as curcurmin, this snazzy and jazzy, yellow-gold spice has been shown to have
antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities.
Do you hear music?
I sure do!
Music to my ears, baby! G-d is sooooo good.
You can buy the spice powdered and use it for cooking. You can also buy the actual root. Dr. Weil has a recipe for a turmeric tea that's a lot of fun. Boil some tumeric and other herb of your choice, add some honey or maple syrup and yeah, there'll be music...
G-d bless!!
Check it out:
http://www.huffingtonpost.com/andrew-weil-md/turmeric-health-have-a-happy-new-year_b_798328.html
Tuesday, June 14, 2011
An Apple A Day
In Hebrew, the word for apple is TaPuAch HaAiTz-apple of the tree. And the word for potato is TaPuaAch HaADaMa-apple of the land.
And sure enough, these are "apples" that people eat quite frequently. With apple's anti-oxidant powers and potatoes' vitamin C, B6, and health promoting phytochemicals it's not hard to see why.
Yet these favored apples when conventionally grown have more pesticides than other fruits and vegs.
"Don't panic 'cuz I'm organic!"
It would be ideal to get all our produce organic. However, if it's a financial strain, know that most plant food contain less pesticides than animal food b/c there is less accumulation. There are some produce like avocados and cabbage that don't even necessarily need to be purchased organic.
But let's shop 'smart'. And that doesn't only mean saving dollars and shekels. It means also saving our health. So, if we favor apples, whether they grow on trees or grow from the ground, let's opt for the organic kind and encourage others to do so as well.
Less pesticides.
More life.
G-d bless!
(Note that potatoes are nightshade vegetables. That is, these veggies (like eggplant and tomatoes) can pull out calcium from the bone. So if someone is not consuming dairy products go easy on 'dem potatoes)
Check it out:
http://eartheasy.com/blog/2009/01/five-easy-ways-to-go-organic/
http://eartheasy.com/eat_pesticides_produce.htm
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48
Thursday, August 20, 2009
A Tall Glass of Lemonade....
On these hot, summer days one of my favorite drinks is homemade lemonade in a tall, glass cup. (An opaque one just doesn't have the same effect!) Compared to the light, refreshing, and sweet taste of limonada, soft drinks fall way behind on so many counts!
Because of the vitamin C and citrus flavanoids in lemons, there's some serious anti-oxidant action over here. Flavonoids are biologically active plant compounds. They assist in the healing of wounds, strenghten the walls of blood capillaries and prevent diseases like arteriosclerosis.
Vitamin C helps fight infection, strengthen the immune system, keep the skin and joints healthy, and help prevent cancer.
In days of yore, lemons were traditionally taken on long sea voyages to prevent scurvy among the sailors.
And there's a reason why you'll find lemon-y dishwashing soaps,etc. The juice is a natural disinfectant and antiseptic.
You can whip up a lemonade in no time by just squeezing out the juice and adding water, or you can have lemon slices sit and macerate in water if you've got more time. A bit of brown sugar and a few drops of vanilla will really send you to lemonade heaven. Just don't forget the tall, glass cup!!
G-d bless!!
Check it out: Food is Medicine, Cousin
Monday, May 4, 2009
Fennel
I'm thrilled to to have added a new veggie to my lunchbox. It's the beautiful, pale green fennel. She hails from the Umbellifereae family and is related to parsley, carrots, dill and coriander.What's so great about fennel?
Well, first it's got this wonderfully light scent. Think of the anise spice, but not as strong.
I once visited a family for Shabbath, and they served a fennel salad. Raw fennel cut up in pieces sitting in a bowl of lemon juice. No salt added. Nothing. And it was... Heavenly!! Crunchy, refreshing, and slightly sweet. What a joy to the palatte! I know had seconds...probably thirds.
G-d was definitely in a playful mood when He created the fennel.
Aside from being a delight to eat, fennel has great medicinal and nutritional properties.
Apparently, way back fennel was used to cure stomach ailments and freshen breath. Even to fight against weight gain..And an infusion of fennel seeds can help with menstrual pains.
It has phytonutrients-including the flavonoids rutin, quercitin, and various kaempferol glycosides-that give it strong antioxidant activity. Also, it has Vitamin C, another powerful antioxidant. It has fiber, folate, and potassium which assist in colon health.
Next time, you're in the supermarket, I dare you to pick up a bulb of fennel and try it out. Pick one that's free of bruises, and it should be white, pale green in color. And you should smell that sweet anise/liquorice-ish scent. It should last around 4 days. I like the inner part of the bulb b/c it's not fibrous.
You can eat it raw or cooked.
According to Howard Yoon on NPR's Kitchen Window, "fennel's strength may be its power to blend and enhance other flavors. Tuna tastes more tuna-like when cooked with fennel. A simple salad of oranges, red onion and lemon vinaigrette has more zing with the addition of crunchy, raw fennel."
Yeah, I'm likin' the fennel. It's just a light, happy, and easygoing veggie!
G-d bless!
Check out:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23
http://www.npr.org/templates/story/story.php?storyId=6710330
Tuesday, April 21, 2009
Extra Virgin Olive Oil
When it comes to oils, extra virgin olive oil is ahead of the game. It is rich in monounsaturated fat, which is full of health benefits. In a study published in Clinical Cardiology, researchers write that, "Exclusive use of olive oil during food preparation seems to offer significant protection against coronary heart disease, irrespective of various clinical, lifestyle and other characteristics of the participants."
Wh foods writes that olive oil has a large amount of antioxidants, including chlorophyll, carotenoids and other compounds that neutralizes free radicals and protect the Vitamin E found in olive oil.
Olive oil and antioxidants? I would have never guessed!
Actually, the oleic acid that is in the the oil is resistant to free radical/oxidative damage.
Not only that, but "it turns out that people who use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma." (Whfoods.com)
There are several methods of extracting oil from olives. Extra virgin olive oil is produced from gently crushing the olives between stone or steel rollers. There is minimal heat or oxygen involved, and therefore the nutrients and antioxidants are kept intact. There is also a smaller amound of acid in this oil-less than 1%. Unrefined, this oil is best kept in dark, opaque bottles/ in a dark area. And it's wonderful to add to salads or steamed vegetables!
In order to squeeze out more oil, there are modern techniques which do subject olives to heat, light, and oxygen. This process destroys the natural nutrients and later, chemicals are often added to replace the vitamin E, etc that were lost from the heat. Thus we have "pure" olive oil or just olive oil-refined and civilized....
A possible benefit from refined olive oil is that b/c it's more heat resistant than vegetable oils (like corn), it may be a safer option when frying. Since the oil will not break down as fast as it's vegetable counterparts. (It's important not to heat any oil past it's smoke point: the point where visible gaseous vapor is evident from the heated oil. 'Cuz that means the oil is decomposing...)
So, if and when we can, let's opt for extra virgin or virgin oilve oil. And keep them in the cupboards when we can remember. It is more pricey than, say, corn oil. True.
But considering the benefits, I say, pray to the Almighty, save our pennies/shekels and get the best...
Sages say that olive oil strengthens and sharpens the memory.
G-d bless!
Check it out:
http://www.whfoods.com/: Olive oil
Wh foods writes that olive oil has a large amount of antioxidants, including chlorophyll, carotenoids and other compounds that neutralizes free radicals and protect the Vitamin E found in olive oil.
Olive oil and antioxidants? I would have never guessed!
Actually, the oleic acid that is in the the oil is resistant to free radical/oxidative damage.
Not only that, but "it turns out that people who use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma." (Whfoods.com)
There are several methods of extracting oil from olives. Extra virgin olive oil is produced from gently crushing the olives between stone or steel rollers. There is minimal heat or oxygen involved, and therefore the nutrients and antioxidants are kept intact. There is also a smaller amound of acid in this oil-less than 1%. Unrefined, this oil is best kept in dark, opaque bottles/ in a dark area. And it's wonderful to add to salads or steamed vegetables!
In order to squeeze out more oil, there are modern techniques which do subject olives to heat, light, and oxygen. This process destroys the natural nutrients and later, chemicals are often added to replace the vitamin E, etc that were lost from the heat. Thus we have "pure" olive oil or just olive oil-refined and civilized....
A possible benefit from refined olive oil is that b/c it's more heat resistant than vegetable oils (like corn), it may be a safer option when frying. Since the oil will not break down as fast as it's vegetable counterparts. (It's important not to heat any oil past it's smoke point: the point where visible gaseous vapor is evident from the heated oil. 'Cuz that means the oil is decomposing...)
So, if and when we can, let's opt for extra virgin or virgin oilve oil. And keep them in the cupboards when we can remember. It is more pricey than, say, corn oil. True.
But considering the benefits, I say, pray to the Almighty, save our pennies/shekels and get the best...
Sages say that olive oil strengthens and sharpens the memory.
G-d bless!
Check it out:
http://www.whfoods.com/: Olive oil
Tuesday, March 17, 2009
Electron Wars....Phasers On!!!
The contenders: Free radicals versus Anti-oxidants
FREE RADICALS
What are they:
They are unstable atoms or molecules that have unpaired electrons.
Atoms are the basic building blocks of ordinary matter. They join to form molecules which form to make the things around us. Atoms contain protons, neutrons, and electrons. B/c electrons "prefer" to be paired, free radicals tend to indiscriminately steal electrons from other atoms/ molecules, thus creating secondary free radicals and leaving havoc in their wake.
How they operate:
Chemical reactions in the body involve transference of electrons. As food gets broken down, electrons are removed, causing oxidation, and is stored as chemical potential energy called ATP. Oxidation is like an apple turning brown.
And it's all done in an amazingly controlled manner.
Free radicals change the rules of the game. Actually, there are no rules. Any electrons they can steal are up for grabs. And if the theft causes damage to the cells-hardening it and thus preventing them from getting nutrients-big deal.
Their weapons:
Processed and refined foods, food additives like MSG, pollution, smoking (to name a few)
*Free radicals are a natural part of life. We get them when we exercise, from sun exposure, etc. The problem is when there is TOO MUCH and nothing to counteract them.
ANTI-OXIDANTS
What are they:
Substances that prevents oxidation, and they include beta-carotene, vitamin C, and vitamin E.
How they operate:
Anti-oxidants carry a two fold mission. One, they bind with free radicals, neutralizing and rendering them harmless. (I bet even the free radicals are relieved!) Thus, they prevent biological damage. Second, anti-oxidants assist in repairing cells that have ALREADY been damaged.
Apparently, the body produces some anti-oxidants on its own. But it's crucial to bring reinforcements through food (only?). And I'm not talking about Doritos or Bamba.
Their weapons:
Berries, citrus fruits, apples, pomegranates. Deep greens like kale, collard greens, and spinach.
Broccoli, cauliflower. Legumes like black and red beans. (Is your mouth watering yet?)
Carrots and sweet potatoes!
Green tea and even coffee have anti-oxidants.
These are the contenders.
AND MAY THE BEST......... ANTI-OXIDANT WIN!!
*What can I say, I'm alittle biased.
G-d bless!
check it out:
http://www.healingdaily.com/conditions/free-radicals.htm
http://www.whatisantioxidant.com/antioxidantsarticles/food-with-antioxidants.php
http://education.jlab.org/qa/atom.html
FREE RADICALS
What are they:
They are unstable atoms or molecules that have unpaired electrons.
Atoms are the basic building blocks of ordinary matter. They join to form molecules which form to make the things around us. Atoms contain protons, neutrons, and electrons. B/c electrons "prefer" to be paired, free radicals tend to indiscriminately steal electrons from other atoms/ molecules, thus creating secondary free radicals and leaving havoc in their wake.
How they operate:
Chemical reactions in the body involve transference of electrons. As food gets broken down, electrons are removed, causing oxidation, and is stored as chemical potential energy called ATP. Oxidation is like an apple turning brown.
And it's all done in an amazingly controlled manner.
Free radicals change the rules of the game. Actually, there are no rules. Any electrons they can steal are up for grabs. And if the theft causes damage to the cells-hardening it and thus preventing them from getting nutrients-big deal.
Their weapons:
Processed and refined foods, food additives like MSG, pollution, smoking (to name a few)
*Free radicals are a natural part of life. We get them when we exercise, from sun exposure, etc. The problem is when there is TOO MUCH and nothing to counteract them.
ANTI-OXIDANTS
What are they:
Substances that prevents oxidation, and they include beta-carotene, vitamin C, and vitamin E.
How they operate:
Anti-oxidants carry a two fold mission. One, they bind with free radicals, neutralizing and rendering them harmless. (I bet even the free radicals are relieved!) Thus, they prevent biological damage. Second, anti-oxidants assist in repairing cells that have ALREADY been damaged.
Apparently, the body produces some anti-oxidants on its own. But it's crucial to bring reinforcements through food (only?). And I'm not talking about Doritos or Bamba.
Their weapons:
Berries, citrus fruits, apples, pomegranates. Deep greens like kale, collard greens, and spinach.
Broccoli, cauliflower. Legumes like black and red beans. (Is your mouth watering yet?)
Carrots and sweet potatoes!
Green tea and even coffee have anti-oxidants.
These are the contenders.
AND MAY THE BEST......... ANTI-OXIDANT WIN!!
*What can I say, I'm alittle biased.
G-d bless!
check it out:
http://www.healingdaily.com/conditions/free-radicals.htm
http://www.whatisantioxidant.com/antioxidantsarticles/food-with-antioxidants.php
http://education.jlab.org/qa/atom.html
Friday, March 6, 2009
Ladies and Gentlemen....Vitamin A
Vitamin A is fat soluble vitamin that is crucial to many processes in the body. Fat soluble means just that, it needs a certain amount of fat in order to be utilized.
Vitamin A is also called retinol or preformed vitamin A, and it's found in animal sources
, like egg yolks, liver and organ meats, butterfat, seafood, and fish liver oils.
This vitamin doesn't play around. It helps in vision, stimulates several immune system activities, acts as anti-oxidant (protecting the body against pollutants and free radicals, hence cancer). It stimulates the secretion of gastric juices needed for protein digestion, plays a crucial role in building strong bones and rich blood.
And there's more.
It helps with cell growth and development and is essential to reproductive processes in both men and women.
Deficiency in vit A affects skin, hair, eyes, and the immune system. It's also been linked with growth retardation and bone abnormalities.
Oy vey.
What I recently learned was that when I'm munching and crunching on a, say carrot. I'm getting provitamin A aka carotene. Carotenes are powerful anti-oxidants and are found in yellow, red, orange or dark green fruits and vegetables.
Think spinach, sweet potatoes, kale, collard greens, carrots, and tomatoes.
Once in the body, carotenes are converted to vitaminA in the intestine. That's news to me!
And know!
At times, some diabetics, and folks with poor thyroid function cannot make this conversion. Children convert them poorly, and infants not at all. (Thus, getting it from animal sources is good)
Sally Fallon, author of Nourishing Traditions, writes that high amounts of synthetic vitamin A from supplements can be toxic, esp. to those with impaired liver function and whose diets are poor. However, high levels of natural vitamin A have no toxic effects.
(That makes me a bit nervous, and I'll tend to fall back on my momma's advice of everyting being in moderation!! Hmm, but what is moderate? There are the RDA values, but some claim that in reality they are too low! Animals foods are quite potent vs. vegetable sources. And perhaps, as always, variety is best. That includes having a variety of the veggies that we eat...)
Whfoods.com reports that there are no toxic side effects of carotenes(you might get some discoloration in hands/feet, but it's considered harmless and reversible). In fact, Institute of Medicine at the National Academy of Sciences did not establish a Tolerable Upper Intake Level (UL) for carotenoids when it reviewed these compounds in 2000.
There are certain veggies, like carrots that are high in carotenes. And know, when carrots are lightly steamed/cooked, the tough cell walls are broken down and release the beta carotene, making it more available for the body to use. (Aw, shucks, whether, they're raw, cooked, or in bowl of soup, they're just a versatile bunch of folks...)
In any case, all the power to both preformed and provitamin A. They're both important, and for me, it's nice to be aware of what form I'm eating when I'm eating it.
G-d bless!
Check it out:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=106
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=116
http://www.dietitian.com/vitamina.html
http://recipes.howstuffworks.com/natural-weight-loss-food-carrots-ga.htm
http://goodhealthnaturally.nourished.com.au/beta-carotene-vs-vitamin-a/
Sally Fallon, Nourishing Traditions
Vitamin A is also called retinol or preformed vitamin A, and it's found in animal sources
, like egg yolks, liver and organ meats, butterfat, seafood, and fish liver oils. This vitamin doesn't play around. It helps in vision, stimulates several immune system activities, acts as anti-oxidant (protecting the body against pollutants and free radicals, hence cancer). It stimulates the secretion of gastric juices needed for protein digestion, plays a crucial role in building strong bones and rich blood.
And there's more.
It helps with cell growth and development and is essential to reproductive processes in both men and women.
Deficiency in vit A affects skin, hair, eyes, and the immune system. It's also been linked with growth retardation and bone abnormalities.
Oy vey.
What I recently learned was that when I'm munching and crunching on a, say carrot. I'm getting provitamin A aka carotene. Carotenes are powerful anti-oxidants and are found in yellow, red, orange or dark green fruits and vegetables.
Think spinach, sweet potatoes, kale, collard greens, carrots, and tomatoes.Once in the body, carotenes are converted to vitaminA in the intestine. That's news to me!
And know!
At times, some diabetics, and folks with poor thyroid function cannot make this conversion. Children convert them poorly, and infants not at all. (Thus, getting it from animal sources is good)
Sally Fallon, author of Nourishing Traditions, writes that high amounts of synthetic vitamin A from supplements can be toxic, esp. to those with impaired liver function and whose diets are poor. However, high levels of natural vitamin A have no toxic effects.
(That makes me a bit nervous, and I'll tend to fall back on my momma's advice of everyting being in moderation!! Hmm, but what is moderate? There are the RDA values, but some claim that in reality they are too low! Animals foods are quite potent vs. vegetable sources. And perhaps, as always, variety is best. That includes having a variety of the veggies that we eat...)
Whfoods.com reports that there are no toxic side effects of carotenes(you might get some discoloration in hands/feet, but it's considered harmless and reversible). In fact, Institute of Medicine at the National Academy of Sciences did not establish a Tolerable Upper Intake Level (UL) for carotenoids when it reviewed these compounds in 2000.
There are certain veggies, like carrots that are high in carotenes. And know, when carrots are lightly steamed/cooked, the tough cell walls are broken down and release the beta carotene, making it more available for the body to use. (Aw, shucks, whether, they're raw, cooked, or in bowl of soup, they're just a versatile bunch of folks...)
In any case, all the power to both preformed and provitamin A. They're both important, and for me, it's nice to be aware of what form I'm eating when I'm eating it.
G-d bless!
Check it out:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=106
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=116
http://www.dietitian.com/vitamina.html
http://recipes.howstuffworks.com/natural-weight-loss-food-carrots-ga.htm
http://goodhealthnaturally.nourished.com.au/beta-carotene-vs-vitamin-a/
Sally Fallon, Nourishing Traditions
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