Healthy Recipes! Healthy Eating Facts!

2023-04-26T09:33:00.006-07:00

The secret to SLOW Aging

Many of the signs of aging are actually the beginnings of chronic diseases that we don’t have to accept as inevitable. The wrinkles, weight gain, memory loss, loss of physical strength, loss of sex drive, inability to sleep, fatigue, and bone loss are not things we have to accept as part of the normal progression of aging. And diseases like heart disease, osteoporosis, cancer, arthritis, and diabetes don’t have to be part of aging either. What causes aging?

Some of the known causes of aging are a complex interaction of environmental, dietary, and internal changes. Many people think the answer to fighting aging is to spend hundreds, or thousands of dollars on expensive anti-aging creams and potions, injections of toxic substances and fillers, or going under the surgeon’s knife. While this may seem to be the best ‘fix’ it actually is not. You can actually stop and prevent much of your body’s aging by making changes in your diet. And, the best thing is, changing your diet not only changes the way the world sees you, but it makes a very definite change in how you FEEL inside! Suddenly you have tons of energy again, you are leaner, stronger, faster, and more alert, and your moods are better. Your sex drive returns. Your sleep is better. Your joints hurt less or not at all. You look great. Your skin is softer and smoother. Your outlook on life will totally change when you realize you do not have to give in to aging and the chronic disease that comes with it. You really don’t need expensive, fancy skin creams or plastic surgery; you can start making the changes today that will have a long-term effect on how you look and feel tomorrow. While you may not always have control over your environment, you do have a large amount of control over your diet, which in turn battle those things that accelerate and cause aging: Inflammation, Advanced Glycation End products (AGE’s), and oxidation that go hand in hand to accelerate aging and bring on chronic disease. These things occur within your cells and organs, (including your brain) and lead to the outward signs of aging like wrinkles and excess body fat, but also the less obvious (but more destructive) damage internally--to your bones, muscles, organs, brain, and nerves. How much damage, or how little damage occurs, in a large sense, depends on your diet. What you eat on a day-to-day basis can either hasten or slow down aging, and in turn, the chronic diseases that often accompany aging as well. Have you ever noticed how some people don’t look anywhere close to their actual age, while others look much older? Why is this? It’s not JUST genetics.

So much of aging is your DIET!

The food you eat can be either destructive or constructive and make your body either older or younger. The answer to aging gracefully and remaining healthy, lean, strong, and disease free is in eating the right foods. Eating a wide variety of REAL, natural foods rich in antioxidants, low in sugar and starches, and plenty of the right types of fats will make a HUGE difference in how you look and feel. It will make the difference between looking old before your time or looking way younger than your age.

HOW TO SLOW THE AGING PROCESS

So if you want to age slower, a big priority should be minimizing or eliminating high fructose corn syrup in your diet. That means it’s very important to eliminate soda and other sweetened drinks. Note that the small amount of fructose found in natural whole fruits is generally healthy and well tolerated by your body. However, fruit juices should still be avoided as it concentrates sugar in a higher amount than you’d get with whole fruit.

• Keep blood sugar low with a low-carb/low-sugar diet. Especially avoid the sugar that comes from fructose, as in high fructose corn syrup and fruit juices.

• Avoid or minimize grains —especially wheat and corn- as they significantly raise blood sugar. And grains are often baked or fried to become crispy and brown, which makes them even higher in AGE’s. Sorry, that includes that wood fire-roasted pizza too, as well as donuts, muffins, pastries, and bagels.

• Cook meats at lower temperatures more often –Higher temperatures produce far more AGE’s than slower cooking over low heat. Cook meat in broth if possible such as crock pot cooking as this dramatically minimizes AGE formation. Also, rare and medium-rare meats have fewer AGE’s than well-done meats. Fried meats like bacon would have the highest concentrations of AGE’s of any meats and should be limited to an occasional treat as opposed to a daily habit. Another example --When cooking sausage, you can cook slowly over low heat and a tiny bit of water and cover it with a lid to minimize AGE formation compared to pan frying over high heat.

• Eat vegetables and fruits raw, boiled, stewed, slow-cooked, or steamed –boiling and steaming introduce water to the cooking process, which stops glycation.

• Avoid all processed foods. Not only are they higher in sugar content, they often have caramel coloring and other additives high in AGE’s to improve color and appearance.

• Avoid browned, roasted, grilled, caramelized, or fried foods. If it’s golden brown or brown, it most likely contains AGE’s.

• Avoid dark-colored sodas, dark beer, and anything with caramel coloring in it.

HOW TO COOK HEALTHY MEALS

Any food that is browned or roasted such as brown bread, browned or grilled meat, bacon, crispy brown cookies, chips, crackers, etc. contains AGE’s. They form whenever food browns with heat as in roasting, frying, or grilling.

Cooking food at high temperatures without water or liquids (as in frying) causes the sugars in the food to bind with the proteins or fats to form AGE’s. Any food that is high in fat, protein, or sugar is likely to cause AGE’s when cooked without water. Using water when cooking as in steaming, poaching or boiling helps to prevent the sugars from attaching to the proteins and fats and helps to prevent AGE’s. Cooking at a lower temperature also helps to minimize AGE’s. And of course, eating a portion of your foods raw also minimizes AGE’sthat you consume.

You know that crispy skin on the roasted Thanksgiving turkey? That’s full of AGE’s. So are French fries, bacon, chips, and just about anything baked or fried to a golden brown. Even that juicy steak (the outer browned layer, not the interior), the brown outsides of that muffin or bagel, and that delicious caramel on your dessert are full of AGE’s. Processed, packaged foods often have added AGE’s to enhance their flavor and make the food look more appealing. Caramel coloring is a good example of this. The list of foods with added AGE’s also includes donuts, cakes, crackers, chips, dark-colored soda, and even dark beer.

While it’s essential to try to reduce your intake of exogenous AGEs from browned foods as much as you can, keep in mind that you can also help counteract their effects on your body by eating a high-antioxidant diet. Endogenous (or internally formed) AGE’s occur in the body from the sugar and carbohydrates in the food you eat. Excessive sugar in the body (in the form of blood glucose) binds to proteins and causes glycation. People with chronically elevated blood sugar have the most damage from AGE’s, such as those with type 2 diabetes or metabolic syndrome. As nutrition expert Dr. Johnny Bowden author of the Healthy Living without the hype says, “It’s like putting sugar in your gas tank, it totally gums up the work.”

Strawberries: Scientifically Proven Benefits

2016-04-26T14:16:00.000-07:00

Let’s look at the health benefits of strawberries and how we can include them in our daily health regimen. Strawberries are a common and important fruit in our diet because of their high content of essential nutrients and beneficial phytochemicals- Polyphenols, Ellagitannins, Anthocyanins, Flavonoids which seem to have relevant biological activity in human health. Among these phytochemicals, anthocyanin and ellagitannins are the major antioxidant compounds.

Promote Optimal Health

The ellagitannin content of Strawberries has actually been associated with decreased rates of cancer death. In one study, Strawberries topped the list of eight foods most linked to lowed rates of cancer among a group of elderly people. Recent research found that Strawberries significantly inhibit the proliferation of human liver cancer cells.

Promote Brain Health

In recent animal studies, recearchers have found that Strawberries help protect the brain from oxidative stress and may reduce the effect of age-related declines in brain function. Laboratory animals significantly improved their learning capacity and motor skills.

Promote Join Health

While a study found that high doses of vitamin C dietary supplements made osteoarthritis worse in laboratory animals, another indicated that vitamin C-rich foods, such as Strawberries, provide humans with protection against inflammatory polyarthritis, involving two or more joints. Its powerful antioxidant benefits protect joints from free-radicals, but also because its necessary for the enzyme that promotes the production of collagen.

Skin Benefits Of Strawberry:

Apart from being extremely delicious, strawberries are rich in vital nutrients, vitamins, minerals and antioxidants with benefits for health, skin and hair. Strawberries are proven beauty enhancers that can work wonders for your skin. Strawberry extracts are often used in beauty products. Apart from consumption, it can be used on your skin as a facial mask, scrub or toner to give you a glowing skin. Some of its benefits for skin are as follows:

Strawberry has great cleansing properties:

Strawberry extracts are often used as an ingredient in skin cleansers, face washes, refreshing bubble baths and rejuvenating face masks as they contain vitamin C, salicylic acid, antioxidants and exfoliants. Salicylic acid removes dead cells from the face while tightening the pores. Ellagic acid being an antioxidant combats skin damage to maintain its youth and freshness. Thus, strawberries remove impurities and soften the skin as well as soothe allergies and other irritants and provide protection against pollution.

Improves Complexion: Strawberry juice has skin lightening properties. It is effective in removing age spots and freckles.

You can squeeze the fruit to extract its juice and place it in a small cup. Apply the juice all over your face with a cotton ball and rinse off with lukewarm water after 10 to 15 minutes to get a glowing complexion. Vitamin C in strawberries enables the body to grow and repair its tissues as it is involved in making collagen. Collagen is water soluble and this vitamin cannot be stored in the body and has to be provided from food sources. A cup of strawberry provides 100% of Recommended Daily Allowance (RDA) of vitamin C that plays a vital role in repairing skin damage.

Skin Toner:

Strawberries can be used as a skin toner.
Grind them to extract the juice. Mix two teaspoons of this juice with 50 ml of rose water and refrigerate it.
You can use it instead of your regular skin toner to achieve wrinkle free, blemish free and younger looking skin. This juice can be stored up to 10 days.

Anti-ageing Properties:

Vitamin C and other antioxidants present in strawberries prevent damage caused by free radicals to the skin and body. Free radicals occur during the process of transformation of food into energy. Free radicals accelerate the ageing process and vitamin C is effective in blocking the damage caused by free radicals.
You can prepare an anti-ageing face pack by mixing a teaspoon of honey and 2 teaspoons of milk cream with mashed strawberries.
Apply this pack all over your face and neck and leave for 20 minutes. Wash off with clean water and pat dry.
Since strawberry has anti-ageing properties, this pack can be quite suitable for mature skin by rejuvenating it as well as minimizing pores and lines to give you healthy skin.

Diminishes Under-eye Puffiness:

Strawberries are astringent in nature strawberries and can reduce puffiness and circles beneath the eyes. Cut a strawberry into thin slices. Lay down and put the strawberry slices under your eyes and relax for 10 to 12 minutes.
Wash your face with cold water and moisturize it gently.

Treatment of Acne:

Vitamin C, Alpha Hydroxy Acids (AHAs), salicylic acid and flavonoids in strawberries help in clearing acne and reducing oil.
Fresh strawberry masks are effective for people with dull, damaged or acne-prone skin. If you are suffering from acne, mash 7 to 8 strawberries and add 1 tablespoon of milk to the mash. Apply this mixture on your face and rinse after 10 to 12 minutes. This strawberry treatment should be done at least twice a week to get rid of acne naturally.

Hair Benefits of Strawberry:

Prevents Alopecia and Hair Thinning:

Strawberries have a high content of ellagic acid, which protects your hair from thinning or falling and can even be effective in delaying androgenetic alopecia. Strawberry also contains folic acid, vitamins B5 and B6 which prevent hair loss.

Promotes Silky and Shiny Hair:

Strawberries can add extra shine to your hair.
Mash 7 to 8 ripe strawberries and add 1 tablespoon of mayonnaise. Mix it with the strawberry mash to make a smooth paste. Apply it over your hair and scalp and cover it with shower cap for at least 15 to 20 minutes. Rinse your hair and shampoo as usual. This will act as a natural conditioner to give you instant natural shiny hair.

Moisturises Your Hair:

Strawberries protect the cell membranes of the scalp due to its potent antioxidant effects. They prevent the formation of hydrophobic layer on the scalp surface. Applying a mixture of mashed strawberries and egg yolk on your scalp is a great way to moisturize your hair.

Fights Dandruff:

Strawberry can be mixed with phytochemicals having antifungal effects like tea tree oil or thyme oil toget rid of dandruff.

Prevents Fungal Growth:

Strawberry is a good source of minerals like copper, manganese and magnesium. Manganese and copper in combination with dicarboxylic acids produce complexes that can inhibit fungal growth on the scalp.

Strawberries for the Eyes: Strawberries are good for the eyes.

As we age, we may suffer from Cataracts which creates a cloud over the lens of the eyes but this can be avoided with regular intake of vitamin C. The eyes need vitamin C to protect themselves from the free radicals that come from the Sun rays (UV rays). Regular intake of Vitamin C helps to strengthen the Cornea and Retina of our eyes. The best way to prevent any eye problem is by adding a lot of fruits rich in vitamin C rather than just consuming vitamin C supplements.

Nutritional Analysis of Strawberries

Nutritional Analysis of Strawberries cont.

Detox Power of Strawberry

The high-water content, potassium, calcium, arginine and arbutin, give strawberries high diuretic properties, very useful to prevent fluid retention and cure diseases like rheumatoic diseases, gout, hypertension and obesity.

High content of Vit C, along with ellaginacid and quercetin are very useful to detoxify the organism from external poisons. Also not to forget that Vit C facilitates iron absorption and contributed to the formation of collagen. Additionally strawberries cleanse the colon and stimulate the liver and bladder, making it ideal aid to digesting high-fat foods. Purifying properties are also beneficial for the heart and blood, preventing diseases of the arteries.

Strawberry smoothies are packed with nutrients. Add any superfood greens to boost the detoxing power even more. Good options are parcelled, kale, arugula and spinach. Then you get the best of r B vitamins, antioxidants, Vit C, A and K. You can add coconut oil to enhance the anti-microbial and anti-fungal healing properties of your smoothie.

Tips for Usage:

SERVING IDEAS for STRAWBERRIES:

1. Strawberries combine well with oranges, grapefruit, kiwifruit and other berries.

2. Add sliced Strawberries to mixed green salad.

3. Strawberries and Mint: Combine 1 cup sliced Strawberries with 1 TBS chopped fresh mint and 1 TBS creamy honey.

4. Strawberry Parfait: Layer sliced Strawberries, whole blueberries and plain yogurt in a wine glass for a colorful parfait dessert.

5. Strawberry Smoothie: Blend Strawberries with banana, papaya or grapefruit sections and orange juice for a great smoothie.

6. High Energy Breakfast Shake: In a blender combine 1 banana, 1/2 cup Strawberries (fresh or frozen), 1½ cups orange juice, 1/2 cup water and your favorite protein addition, such as almond butter, spirulina or protein powder.”

7. Strawberries with Orange Sauce: Grate 1/2 tsp orange zest. Combine the zest, 1/3 cup orange juice and 2 TBS creamy honey. Drizzle over fresh Strawberries.

8. Waffle Topping: Mix chopped Strawberries with cinnamon, lemon juice and maple syrup, and serve as a topping for waffles and pancakes.

9. Strawberries and Balsamic Vinegar: Combine 1 tsp good quality balsamic vinegar and 1/2 tsp honey and drizzle over 1 pint fresh, sliced Strawberries. Add a few grinds of black pepper for a kick. Serve at room temperature for dessert.

REFERENCES:

Mattia Gasperotti, Domenico Masuero, Fulvio Mattivi, Urska Vrhovsek, Overall dietary polyphenol intake in a bowl of strawberries: The influence of Fragaria spp. in nutritional studiesOriginal Research Article

Journal of Functional Foods, In Press, Corrected Proof, Available online 10 September 2014

Baoru Yang, Maaria Kortesniemi, Clinical evidence on potential health benefits of berriesReview Article, Current Opinion in Food Science, Volume 2, April 2015, Pages 36-42

A.L. Huntley, The health benefits of berry flavonoids for menopausal women: Cardiovascular disease, cancer and cognitionReview Article

Maturitas, Volume 63, Issue 4, 20 August 2009, Pages 297-301

Sara Tulipani, Gorji Marzban, Anita Herndl, Margit Laimer, Bruno Mezzetti, Maurizio Battino, Influence of environmental and genetic factors on health-related compounds in strawberryOriginal Research Article

Food Chemistry, Volume 124, Issue 3, 1 February 2011, Pages 906-913

Harman, 1956, D. Harman Aging: a theory based on free radical and radiation chemistry, J. Gerontol., 11 (1956), pp. 298–300

Itoh et al., 1999a, K. Itoh, T. Ishii, N. Wakabayashi, M. Yamamoto, Regulatory mechanisms of cellular response to oxidative stress, Free Radic. Res., 31 (1999), pp. 319–324

Arpita Basu, Dong Xu Fu, Marci Wilkinson, Brandi Simmons, Mingyuan Wu, Nancy M. Betts, Mei Du, Timothy J. Lyons, Strawberries decrease atherosclerotic markers in subjects with metabolic syndromeOriginal Research Article

Nutrition Research, Volume 30, Issue 7, July 2010, Pages 462-469

McCord, 1974, J.M. McCord, Free radicals and inflammation: protection of synovial fluid by superoxide dismutase, Science, 185 (1974), pp. 529–531

Chieh-Jung Liu, Jin-Yuarn Lin, Anti-inflammatory effects of phenolic extracts from strawberry and mulberry fruits on cytokine secretion profiles using mouse primary splenocytes and peritoneal macrophages, International Immunopharmacology, Volume 16, Issue 2, June 2013, Pages 165-170

Elhadi M. Yahia, Candelario Mondragon-Jacobo, Nutritional components and anti-oxidant capacity of ten cultivars and lines of cactus pear fruit (Opuntia spp.)Original Research Article, Food Research International, Volume 44, Issue 7, August 2011, Pages 2311-2318

Hatice Gulen, Atilla Eris, Effect of heat stress on peroxidase activity and total protein content in strawberry plantsOriginal Research Article

Plant Science, Volume 166, Issue 3, March 2004, Pages 739-744

Qinchang Zhu, Toshinori Nakagawa, Asuka Kishikawa, Koichiro Ohnuki, Kuniyoshi Shimizu, In vitro bioactivities and phytochemical profile of various parts of the strawberry (Fragaria × ananassa var. Amaou)Original Research Article, Journal of Functional Foods, Volume 13, March 2015, Pages 38-49

Mar Larrosa, María T. García-Conesa, Juan C. Espín, Francisco A. Tomás-Barberán, Ellagitannins, ellagic acid and vascular healthReview Article

Molecular Aspects of Medicine, Volume 31, Issue 6, December 2010, Pages 513-539

Basu A, Fu DX, Wilkinson M et al. Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome. Nutr Res. 2010 Jul;30(7):462-9. 2010.

George Mateljan. The World's Healthiest Foods.

Theory of anti-aging nutrition

2015-04-19T09:14:00.005-07:00

Only by eating a variety of whole foods—5-10 daily servings of fruits and vegetables along with whole grains, nuts, cold-water fish rich in omega-3 fats, and the healthy fats found in olive and flaxseed oils—will we receive the 1,000s of nutrients, all of which, in their own unique ways, provide our genes with a comprehensive set of instructions for optimal health.

Gerontologists now state that 75 percent of an individual's health after age 40 is dependent upon what the person has done to his or her genes, not the genes themselves. Dementia, heart attack and stroke, ulcers and inflammatory bowel disease, osteoporosis from bone loss, muscle loss, high blood pressure, diabetes, and chronic kidney disease are among the end products of the imbalance in cellular communications.

So, for youthful aging, we need to avoid unnecessary exposure to free radicals and keep our cells well supplied with antioxidants, both by consuming them ready-made in the foods we eat and by inducing those genes that maximize our own internal production of antioxidants. In fruit flies, the rate at which cells age is directly related to how well those cells can protect themselves against free radical damage. According to this free radical theory of aging, which applies to us as well, the less exposure to free radicals and the more antioxidant protection a cell has, the longer its youthful lifespan.

In addition to familiar antioxidants in foods, such as vitamins E, C and beta-carotene, our cells rely for protection on a number of very powerful antioxidant enzymes, including superoxide dismutase, glutathione peroxidase, and glutathione reductase, all of which are manufactured in our cells—if the right messages are sent to our genes by phytonutrients, especially the flavonoids.

Because the mitochondria use oxygen in the process of creating ATP (the energy currency of the body), an unavoidable byproduct of their energy assembly line is reactive oxygen species—a type of highly damaging free radical. When our mitochondria are functioning properly, these potential cellular terrorists are quickly disarmed. Enjoy Lots of anti-oxidants and flavonoid-rich fruits, vegetables, legumes, and whole grains to supply your body with the adequate amounts to fight free radicals.

One of the largest groups of phytonutrients, the flavonoids (the red, blue and purple pigments in plants), includes compounds such as:

Quercitin (onions, green tea, apples, cranberries, buckwheat, beans, such as black beans)

Gingerol (ginger)

Kaempferol (strawberries, cranberries, broccoli, cauliflower, Brussels sprouts, cabbage chives)

Resveratrol (grape skins, wine, peanuts)

Rutin (citrus fruits, like oranges, lemons, and grapefruit; buckwheat, parsley, tomato, green tea)

Hesperidin (citrus fruits- oranges, lemons, and grapefruit)

Catechins (green tea, grapes, apples, lentils, black-eyed peas)

Anthocyanins (many red, purple, or blue fruits and vegetables, including blueberries, purple cabbage, eggplant)

Isoflavones (soy, chickpeas, peanuts, and other legumes)

Coumestans (soy, peas, Brussels sprouts)

To make sure we provide our cells with a constant supply of flavonoids, these foods should be staples in any anti-aging plan. The following trace minerals, and thus the foods in which they are concentrated, are also necessary since they are essential components of our antioxidant enzymes:

Zinc (crimini mushrooms, spinach, Swiss chard, pumpkin seeds and sesame seeds)

Manganese (cloves, cinnamon, romaine lettuce, spinach, thyme, turmeric)

Copper (crimini mushrooms, blackstrap molasses, Swiss chard, spinach, collard and mustard greens)

Selenium (crimini mushrooms, cod, shrimp, tuna, halibut, salmon, eggs, barley)

Iodine for weight-loss, good skin, nails and hair

2015-03-19T05:49:00.000-07:00

Iodine is an essential trace element that is vital for normal growth and development. The health benefits of iodine help in the optimal utilization of calories, thereby preventing its storage as excess fat. Other benefits of iodine are the removal of toxins from the body and assistance for the system in utilizing various minerals, like calcium and silicon.

Function in the body

Iodine is a key component of the hormones made in the thyroid gland. These hormones are absolutely critical to human health, helping to control energy production and utilization in nearly every cell of the body. Iodine directly affects the body’s metabolic rate- the efficiency and efficacy of many of the body’s organ system and regular processes, including absorption of food, sleep cycles, and the transformation of food into usable energy.

Energy Levels: Iodine also plays an important role in maintaining optimal energy levels of the body by ensuring the efficient utilization of calories, without allowing them to be deposited as excess fats.

Healthy nails, hair and teeth: The health benefits of iodine include the formation of healthy and shiny skin, teeth and hair. Iodine is an important element for hair care, as a lack of this mineral can result in hair loss. Moreover, it also speeds up hair growth and increases follicle strength.

Reproductive System: Iodine helps in the normal growth and maturity of reproductive organs. A sufficient quantity of iodine in pregnant women is essential to prevent stillbirths or neurocognitive conditions like cretinism in the newborn babies. It can also lead to gestational hypertension, which can result in a number of complications during infancy. Iodine also ensures proper movement and growth, along with speech and hearing abilities. Furthermore, besides affecting the health of the baby once it is conceived, a deficiency in iodine can actually make a woman infertile!

Other Benefits

Iodine also removes toxic chemicals, is cancer preventive, significantly reduce conditions like: Fibrocystocic and Hypothyroidism. Some other effects of hypothyroidism are fatigue, dry skin, trouble concentrating, constipation, cramps, and leg swelling. If not treated, it can even result in more serious conditions like heart failure or a coma.

Deficiency Symptoms of Iodine:

A deficiency of iodine can have serious effects on the body. The symptoms of iodine deficiency include frustration, depression, mental retardation, poor perception levels, goiter, abnormal weight gain, decreased fertility, coarse skin, chances of still birth in expectant mothers, constipation and fatigue. In severe cases, mental retardation associated with diseases such as cretinism, characterized by serious physical malformations, can be the result. According to WHO reports, iodine deficiency is one of the leading causes of mental retardation all over the world.

Daily Recommended Intake (DRI):

150 micrograms is a level that makes the most sense to us as a general public health recommendation for preserving balanced production of thyroid hormones. For most people, we would predict that falling far below this level or greatly exceeding it would potentially increase the risk of imbalanced thyroid hormone production. National Academy of Sciences has established a Tolerable Upper Limit (UL) for adults 19 and older of 1,100 micrograms.

Best Food Sources of iodine is seafood, including sea vegetables like kelp and wakame, also scallops, cod, scrimp. Both cod and scallops will provide you with nearly 90% of the daily recommended amount for iodine in a single 4-ounce serving. We would also like to note that many fish not profiled on our website contain significant amounts of iodine, generally falling into the range of 25-140 micrograms per 4-ounce serving.

Dairy foods

Cow's milk and yogurt—as well as eggs rank as very good sources of iodine. You can get about 20% of your daily iodine from 4 ounces of cow's milk, 1 egg, or 1/2 cup of yogurt.

Other food sources:

Strawberries, which rank as a very good source, provide about 13 micrograms per cup. You can find foods that provide iodine in the vegetable group (like sweet potatoes, onions, and spinach), other foods in the fruit group (like bananas and cantaloupe), and foods in the grain group (barley) as well as the nuts group (peanuts, which are technically classified as legumes rather than nuts). These non-seafood, non-dairy foods in your day's food would most likely provide you with about 5-30% of the iodine you need.

Alternatives to iodine foods:

Miso soup, iodized salt, dried kelp flakes. As a general rule, we always prefer whole, natural foods as a source of all nutrients.

Relationship with Other Nutrients

Selenium is a necessary co-factor for a family of enzymes called iodothyronine deiodinase. These enzymes are responsible for activation and deactivation of thyroid hormones. As such, deficiency of selenium may either exacerbate iodine deficiency, or even mimic some of the symptoms.

We also know that deficiency of iron makes the thyroid dysfunction seen in iodine deficiency worse. At this point in time, we don't have a clear explanation why. We do know, however, that this is a big public health problem worldwide, especially in the developing world.

Food high in iodine Cals DRI

Sea Vegetables 11 500%

Scallops 126 90%

Cod 96 88%

Yogurt 149 47%

Shrimp 135 31%

Sardines 189 24%

Salmon 158 21%

Cow's milk 74 19%

Eggs 78 18%

Tuna 147 15%

Public Health Recommendations

In 2001, the National Academy of Sciences established a set of Dietary Reference Intakes (DRIs) for iodine. This set of recommendations included Recommended Dietary Allowances (RDAs) for all individuals over 1 year of age, and Adequate Intakes (AIs) for infants under 1 year. These DRI recommendations are as follows.

• 0-6 months: 110 mcg

• 6-12 months: 130 mcg

• 1-8 years: 90 mcg

• 9-13 years: 120 mcg

• 14+ years: 150 mcg

• Pregnant women: 220 mcg

• Lactating women: 290 mcg

References

• Brent GA. Environmental exposures and autoimmune thyroid disease. Thyroid 2010;20:755-61.

• Caldwell KL, Miller GA, Wang RY, et al. Iodine status of the U.S. population, National Health and Nutrition Examination Survey 2003-2004. Thyroid 2008;18:1207-14.

• Caldwell KL, Pan Y, Mortensen ME, et al. Iodine status in pregnant women in the National Children's Study and in U.S. Women (15-44 years), National Health and Nutrition Examination Survey 2005-2010. Thyroid 2013;23:927-37

• Cao Y, Blount BC, Valentin-Blasini L, et al. Goitrogenic anions, thyroid-stimulating hormone, and thyroid hormone in infants. Environ Health Perspect 2010;118:1332-7.

• Giray B, Arnaud J, Sayek, I, et al. Trace element status in multinodular goiter. J Trace Elem Biol 2010;24:106-10.

• Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academy Press: Washington DC, 2001.

• Leung AM, Braverman LE, Pearce EN. History of U.S. iodine fortification and supplementation. Nutrients 2012;4:1740-6.

• Leung AM, LaMar A, He X, et al. Iodine status and thyroid function of Boston-area vegetarians and vegans. J Clin Endocrinol Metab 2011;96;E1303-7.

• Li J, Teng X, Wang W, et al. Effects of dietary soy intake on maternal thyroid functions and serum anti-thyroperoxidase antibody level during early pregnancy. J Med Food 2011;14:543-50.

• Zava TT, Zava DT. Assessment of Japanese iodine intake based on seaweed consumption in Japan: a literature-based analysis. Thyroid Res 2011;5:14.

Health benefits of spinach

2015-03-09T09:34:00.000-07:00

Health benefits of spinach

Promotes Energy and Vitality. Spinach provides iron for a lot less calories and is virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism.

Promotes Optimal Health

Researchers have identified at least 13 different flavonoid compounds in Spinach that function as antioxidants and as anticancer agents. (Many of these substances fall into a technical category of flavonoids known as methylene-dioxyflavonol glucuronides.) The anticancer properties of these Spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized Spinach extracts that could be used in controlled studies. These Spinach extracts have been shown to slow down cell division in stomach cancer cells, and in studies with laboratory animals, to reduce skin cancers. A study on adult women also showed intake of Spinach to be inversely related to incidence of breast cancer. Spinach’s chemoprotective potential may also come from its concentration of carotenoid phytonutrients; carotenoid-rich diets have been found to be associated with a reduced risk of various types of cancer. A recent study just found that a novel carotenoid, neoxanthin, found in Spinach and other leafy vegetables, not only instructs prostate cancer cells to self-destruct but is also transformed into other molecules that prevent the cancer cells’ replication.

For atherosclerosis and diabetic heart disease, few foods compare to Spinach in their number of helpful nutrients. Spinach is an excellent source of vitamin C and vitamin A, the latter notably through Spinach’s concentration of betacarotene. These two nutrients are important antioxidants that work to reduce the amount of free radicals in the body; vitamin C works as a water-soluble antioxidant and betacarotene as a fat-soluble one. This water-and fat-soluble antioxidant team helps to prevent cholesterol from becoming oxidized, which can lead to the development of atherosclerosis. Spinach is also an excellent source of folic acid and vitamin B6, two B vitamins that help to keep homocysteine levels from becoming elevated. Homocysteine can directly damage artery walls and is a known risk factor for cardiovascular disease. Spinach is also an excellent source of magnesium and potassium, two minerals important for keeping blood pressure balanced.

In addition to its hefty supply of cardioprotective vitamins and minerals, a recent study revealed that an enzyme in Spinach contains protein components that inhibit angiotensin I-converting enzyme—the same enzyme blocked by ACE inhibitor drugs, which are used to lower blood pressure. When given to laboratory animals bred to be hypertensive, Spinach produced a blood pressure lowering effect within two to four hours.

Promotes Brain Health

In animal studies, researchers have found that Spinach may help protect the brain from oxidative stress and may reduce the effects of age-related declines in brain function. Researchers found that feeding aging laboratory animals Spinach-rich diets significantly improved both their learning capacity and motor skills.

Promotes Vision Health

In addition to being an excellent source of vitamin A, known as an important nutrient for eye health, Spinach is also one of the most concentrated sources of lutein and zeaxanthin, antioxidants suggested to play a very important role in promoting eye health. These carotenoid phytonutrients are “thought to protect the eye from oxidative damage as well as promote the healthy distribution of epithelial tissue in the eye. Individuals who consume lutein/zeaxanthin-rich diets have been found to be at a lower risk for developing cataracts and age-related macular degeneration. Recent research has found that since these carotenoids are fat-soluble, consuming Spinach with some oil or fat-containing food like eggs or nuts may help to boost absorption of these important nutrients.

Additional Health-Promoting Benefits of Spinach

Spinach is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging manganese, copper, zinc, vitamin E and selenium; energy-producing vitamin B1, B2 and niacin; bone-building calcium and phosphorus; digestive-health-promoting dietary fiber; muscle-building protein; inflammation-reducing omega-3 fatty acids; and sleep-promoting tryptophan. Since Spinach contains only 41 calories per one cup serving, it is an ideal food for healthy weight control.

Natural. Innovative. More Effective.

2015-02-09T05:08:00.000-08:00

IT’S TIME FOR A BETTER BRUSH

Why settle for a bacteria laden toothbrush when a self-cleaning technology just became affordable.

Ordinary toothbrush is lurking with harmful microorganisms. Even thorough cleaning of your toothbrush under the water or leaving it over night in a mouthwash cannot do much to eradicate bacteria. This is the reason why are we passionate about Nano-B! We have utilised American patented technology to make toothbrushes anti-bacterial. The advanced anti-bacterial bristle technology inhibits bacteria growth on the bristles, promoting healthier teeth and gums. You can finally start cleaning your teeth rather than putting what is considered dangerous bacteria colonies.

"A toothbrush can contain over 10 million bacteria including E. coli and Staph, says a University of Manchester study."

The Science Behind

Did you know that gold, silver and charcoal are natural born killers of unhealthy human cells? Nano-b's bristles are manufactured utilising nano-silver and nano-gold technology. These elements exhibit powerful antibacterial and sterilizing properties. Nano-b toothbrushes are able to sterilize over 650 types of bacteria and viruses, including colon bacterium, and remove infectious viral diseases, bacterial dermatitis, odour-causing bacteria.

"Nano-silver compounds have been validated in their ability to achieve significant reduction in healing time even in deep tissue wound inflammations [1], due to silver's anti-inflammatory properties, contributing to faster wound healing."

Nano-b's not just another toothbrush. It's a major breakthrough in toothbrush science. Only nano-b toothbrushes can give you the assurance they are 99.9% effective at discharging bacteria on the bristles. What is even more exciting are studies documenting the relationship between bacteria, oral hygiene and overall health and wellbeing.

But anti-bacterial technology is not everything nano-b has to offer. We utilise double-layered bristle structure to massage, polish and achieve overall cleaner teeth. Super-slim bristle tips clean deep between the gums and the teeth, reaching into the narrow inter-dental pockets. Extra-long bristle structure is designed to lift out and sweep away plaque even from the most difficult to reach areas. Scientifically rounded bristle tips gently clean gums and teeth without abrading them as regular flat-cut toothbrush bristles, delivering superior gentle cleaning. Nano-b is suitable for sensitive gums and teeth.

Nano-b Toothbrush Features:

· Promotes healthy gums with regular use

· Hygienic : Kills 99.9% bacteria

· Pure Elements: Gold/ Silver/ Bamboo Charcoal

· Interdental Flossing Bristles

· Double layered cleaning structure

· Super slim bristles - 0.018 mm

· Scientifically rounded tips

Nano-B’s antibacterial bristle protection, along with scientifically rounded bristle tips, keeps toothbrush clean between brushing for up to 90 days. Approved by USA FDA.

Watch - nano-b

HEALTHIEST WAY OF COOKING SPINACH

2015-01-09T07:43:00.000-08:00

HEALTHIEST WAY OF COOKING SPINACH

In my search to find the Healthiest Way to cook Spinach, I tested every possible cooking method, and discovered that “Quick Boiling” Curly or Flat-leaf Spinach for just 1 minute produced the best result. Although 1 minute may seem like an extremely short time, I found that this is all it needs because it is a very delicate vegetable. “Quick Boiling” reduces the acids found in Spinach, brings out its mild, sweet, distinctive flavor, retains its bright green color and maximizes its nutritional profile. The Step-by-Step Recipe will show you how easy it is to “Quick Boil” Spinach.

In Mediterranean countries, where Spinach is very popular, it is usually cooked uncovered in a pot of boiling water. “Quick Boiling” is the healthiest way to cook Spinach because it frees up some of the unwanted acids and allows them to leach out into the water. While boiling is not considered the best way of cooking most vegetables, Spinach is one of only three vegetables I recommend boiling because of its acid content. After boiling it, be sure to discard the cooking water. Do not drink it or use it for stock because it will contain the unwanted acids leached from the vegetables. “Spinach is a delicate vegetable, so it is very important not to overcook it. Spinach cooked for as little as a minute longer than al denté will begin to lose its chlorophyll and its bright green color; it will take on a brownish hue, a sign that magnesium is being lost. Overcooking Spinach will cause it to become soft and mushy and significantly decrease its nutritional value: as much as 50% of some nutrients can be lost.

Spinach does contain calcium as well as oxalates. However, in every peer-reviewed research study I’ve seen, the ability of oxalates to lower calcium absorption definitely exists, but is relatively small, and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the “Healthiest Way of Eating.” This relationship seems particularly true in the case of Spinach, which is incredibly calcium-rich (a cup of boiled Spinach contains over 240 mg). So while it’s true that Spinach is a relatively high oxalate food, and equally true that oxalates can bind with calcium and lower its absorption, the research does not seem to support the position that Spinach is a poor choice for increasing calcium.

If you are still concerned about oxalates, cooking Spinach would actually be a way to reduce its oxalate content—by 5–15%—if it is cooked correctly. I recommend boiling Spinach without the top on the pot because this allows some of the oxalic acids to be liberated and therefore reduces the oxalate content of the Spinach. If you want to eat raw Spinach, use baby Spinach. Not only does baby Spinach have a sweeter flavor making it better suited for salads and other dishes where raw Spinach is called for, but it also has a lower oxalate content than mature Spinach.

How to enjoy fresh spinach without cooking?

Spinach Salad: It is best to use Baby Spinach leaves rather than mature Spinach. Dress 6 cups of Baby Spinach with 3 TBS extra virgin olive oil, 1 TBS lemon juice, 1 clove chopped garlic, sea salt and pepper. The ratio of olive oil to lemon juice is 3:1. Too much dressing will wilt your Spinach. You will want the Spinach tender and not mushy.

The Healthiest Way of Cooking Spinach

1-Minute “Quick Boiled” Spinach

This Mediterranean way of preparing Spinach has the best flavor because it helps remove some of the acids found in Spinach and brings out its sweetness, while also enhancing its nutritional value. It tastes great served with the Mediterranean dressing.

1 lb fresh Spinach

Mediterranean Dressing:

3 TBS extra virgin olive oil

1 tsp lemon juice

1 medium clove garlic

Sea salt and pepper to taste

1. Use a large pot (3 quart) with lots of water. Bring water to a rapid boil.

2. While water is coming to a boil, press or chop garlic and let it sit for at least 5 minutes. (Why?, see page 261.)

3. Wash Spinach as directed under the The Best Way to Prepare Spinach.

4. When water is at full boil, place Spinach into the pot. Do not cover. Cooking uncovered helps the acids escape into the air. Cook Spinach for 1 minute; begin timing as soon as you drop the Spinach into the boiling water. Be extremely careful to avoid burning yourself when adding Spinach to the boiling water.

5. After the Spinach has been cooking for 1 minute, (do not wait for water to return to a boil), use a mesh strainer with a handle to remove the Spinach from the pot. Press out excess liquid with fork. This will keep the Spinach from diluting the flavor of your dressing. You want the Spinach to be tender, brightly colored and not mushy when it’s done. For information on Differences in Cooking Time, see page 94.

6. Transfer to a bowl. For more flavor, toss Spinach with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Using a knife and fork, cut Spinach into small pieces. Research shows that carotenoids found in foods are best absorbed when consumed with oils.

SERVES 2

COOKING TIPS:

• To prevent overcooking Spinach, I highly recommend using a timer.

• Testing Spinach with a fork is not an effective way to determine whether it is done.

Flavor Tips: Try these 4 great serving suggestions with the recipe above.

Most Popular

Add a few drops of tamari (soy sauce) to mellow the taste of Spinach and sprinkle with sesame seeds.

Detox Plan

2014-11-19T06:16:00.000-08:00

During the time of year when everyone falls back on the healthy wagon and promises to eat better, lose weight and exercise more, it seems fitting to give your body an extra boost when it comes to getting all the built up toxins out of our bodies. Here is the list:

GREENS AND LEAFY GREENS

Arugula, asparagus, basil, broccoli, butter lettuce, cabbage, celery, cilantro, collard greens, cucumber, dandelion, lamb's quarters, leaf lettuce, leeks, kale, mint, parsley, peas, romaine, spinach, sprouts, watercress.

VEGETABLES

Beets, bell peppers, carrots (organic only), cauliflower, celery, daikon, eggplant, garlic, ginger, jalapenos, onions, parsnips, radishes, scallions, shallots, squash, sweet potatoes, tomatillos, tomatoes, zucchini.

FRUITS

Apples, apricots, bananas, berries (all kinds), cherries, goji berries, grapefruit, grapes, kiwis, lemons, limes, mangoes, melons (all kinds), oranges, papayas, peaches, pears, persimmons, pineapples.

SEAWEEDS

Arame, dulse, hijiki, kelp, kombu, Irish moss, nori, wakame.

GOOD FATS/OILS

Avocado, borage, coconut (young), cold-pressed extra virgin olive oil, evening primrose, flax, grapeseed, hemp, Udo's Choice.

NUTS/SEEDS

Almond, cashew, chia, flax, hemp, macadamia, pumpkin, sesame.

GRAINS/LEGUMES

Buckwheat, lentils, oats (preferably gluten-free), quinoa, wild rice.

CONDIMENTS/SPICES

Apple cider vinegar, Celtic sea salt, cinnamon, lavender, miso, sauerkraut, umeboshi vinegar, vanilla.

HERBAL TEAS

Chamomile, nettle, peppermint, rooibos, etc.

COCONUTS

One of the most powerful superfoods to help with both hydration and alkalinity is the young Thai coconut. The liquid within a young coconut is the most incredible, pure, delicious water. It is one of the richest sources of electrolytes known to man.

This amazing water, or milk, as some call it, is nearly identical to blood plasma. When we drink fresh coconut water, it's as if we've given ourselves an instant blood transfusion.

The meat of the young coconut contains lauric acid, known for its beneficial antimicrobial effects. Coconut meat and coconut oil do not contain trans-fatty acids. Natural coconut fat helps normalise body lipids, protects against liver damage and, most importantly, improves the immune system's anti-inflammatory response.

CHIA SEEDS

Nothing compares to the chia seed when it comes to hydration and endurance. The seeds, once fully hydrated, form a gel that is phenomenal at keeping your body hydrated. This gel is also 90 percent soluble fiber, which is beneficial for your digestive tract

and helps to lower cholesterol even more effectively than

oatmeal.

And talk about an impressive nutritional profile: the seeds have twice the protein of any other seed or grain, five times the calcium of milk, and copious amounts of omega-3 and omega-6, essential oils for the body. Because of the soluble fiber in the gel, incorporating chia into one's diet is very helpful for people with diabetes: the gel forms a wall around ingested carbohydrates, causing them to be released more gradually. Savvy dieters love the seeds because the gel can be added to foods or drinks without changing their flavor, and it helps provide a feeling of fullness and satisfaction. Using the hydrated seeds is an excellent way to control one's appetite.

One word of warning: Don't use chia seeds unless you have soaked them for at least 10 minutes. If you eat them dry, they will actually use your bodily fluid to expand, and that can cause digestive issues and dehydration.

BEE POLLEN

Along with local raw honey, bee pollen is one of the most amazing foods you will ever eat.

The San Francisco Medical Research Foundation estimates that pollen has more than 5,000 different enzymes and co-enzymes-more than any other food in existence. The high amount of enzymes, such as catalase, amylase, and pectin-splitting enzymes, make pollen an aid to digestion. Some research suggests that pollen is absorbed directly from the stomach into the bloodstream. Pollen is a vegetarian source of human-active B12, most of the B vitamins, vitamins A, C, D and E, lecithin.

According to research by doctors from France, Italy, and the former Soviet Union, pollen is the richest source of protein in nature. Gram for gram, pollen contains an estimated five to seven times more protein than meat, eggs or cheese. The protein in pollen is in a pre-digested form and therefore easy to assimilate.

HEMP SEEDS

Hemp seeds contain all the essential amino and fatty acids necessary to maintain healthy human life. No other single plant source has the essential amino acids in such an easily digestible form, or the essential fatty acids in such a perfect ratio to meet human nutritional needs.

As one of nature's most perfect foods, hemp seeds contain all 10 essential amino acids, the building blocks of protein. Hemp is also rich in naturally balanced omega-3 and omega-6 essential fatty acids, not to mention magnesium, iron, potassium, fiber and phytonutrients, plus natural antioxidants like vitamin E.

I highly recommend hemp seeds, as they are one of the plant kingdom's best sources of easily digestible, high quality protein. To my knowledge, these amazing seeds are the highest vegan source of simple protein, which is required for proper immune system function.

SPIRULINA

Spirulina is both a food from the past and a food for the future. Spirulina is an exceptional food and an incredible source of concentrated, absorbable nutrients. Because it is 65 to 70 percent complete protein with all essential amino acids in perfect balance, it's a highly beneficial substitute for protein powders. This amazing blue-green algae also contains vitamins A, Bl, B2, B6, B12, E and K. In addition, spirulina provides minerals, trace minerals, cell salts, phytonutrients and enzymes, as well as an abundance of chlorophyll and other beneficial pigments.

Beef is only 22 percent protein and is very difficult for most individuals to digest and assimilate. Even soybeans are only 34 percent protein. This makes spirulina one of the world's highest known sources of usable protein.

The reason I believe that vegan sources of protein are superior is that proteins from animals form relatively large amounts of uric acid, which can contribute to osteoporosis, gout, arthritis, lack of energy, acidic body chemistry, aging and more!

WHEATGRASS

Wheatgrass is an amazing blood purifier, cleanser and detoxifier. It contains chlorophyll, which helps carry oxygen to every cell in your body, therefore cleansing it. Oxygen in the body's cells helps fight off harmful bacteria and diseases-even the most insidious diseases, like cancer. Wheatgrass must be squeezed, juiced or blended, and strained in order to assimilate its nutrients.

Wheatgrass is grown from the wheat seed or wheat berry, which is farmed in almost every U.S. state and around the globe. People with wheat allergies need not be concerned about consuming wheatgrass juice; it is a leafy green that is different from the grain and refined-grain products.

This super-grass is also a complete protein with meganutrients when grown in an organic soil base. My well-respected friends at the Hippocrates Health Institute suggest drinking wheatgrass juice in small amounts throughout the day, always on an empty stomach.

Two to four ounces every day is sufficient. Slowly sipping small quantities of the juice will give your body an opportunity to get used to its taste and effects. Taking one to two ounces straight or mixed into other green juices or smoothies and sipping slowly will prevent nausea or upset stomach, as this is one of nature's most powerful detoxing and revitalizing agents. In addition to the Raw Food Cleanse dietary protocols, I suggest drinking one or two ounces of wheatgrass up to three or four times per day with one day of rest periodically. Although, be advised: with wheatgrass, more is not better.

Would you add anything to this list of cleansing foods?

Winter Vegetable Salad

2014-03-18T06:54:00.001-07:00

This recipe is very satisfying and uplifting, with tons of phytopolenols, vitamins and minerals! All you need to make a great raw meal are fresh vegetables and some seasoning.

Ingredients for the salad:

1 bunch of broccoli (with a stem), washed

2 medium yellow beets, washed and peeled

1 bunch purple carrots, washed and peeled

1 bosc pear, peeled and cored and cut into quarters

kale tahini sauce, recipe follows

1/4 cup toasted pumpkin seeds

1 ripe avocado

1/2 cup roasted chickpeas (or other bean)

2 tablespoon toasted sesame seeds

salt

For the kale tahini sauce:

1/4 bunch of lacinato kale, stems removed and washed

2 tablespoons tahini

1 garlic clove, peeled and minced finely

1/4 cup extra virgin olive oil

1/2 cup water

salt

black pepper

1 lemon

Process to your desired consistency

Arrange and enjoy!

How to Boost Your Intake of Polyphenol Antioxidants and Beyond

2014-03-07T04:27:00.001-08:00

How to Boost Your Intake of Polyphenol Antioxidants

Polyphenols are the most abundant antioxidants in the diet. Over 4,000 different flavonoids have been identified. There are several different types of flavonoids: flavones, flavonols, flavanones, isoflavones, anthocyanidins, chalcones, and catechins.

Polyphenols play role for in the prevention of degenerative diseases, particularly cardiovascular diseases and cancers. Flavonoids possess strong antioxidant properties and may protect cells and tissue against free radicals. The antioxidant properties of polyphenols have been widely studied, but it has become clear that the mechanisms of action of polyphenols go beyond the modulation of oxidative stress. Polyphenols and flavonoids, each of which is a type of strong antioxidant that benefits your mouth and teeth.

Dietary Sources

During the meeting of the American Dietetic Association in May 2005, tea was identified as the most significant source of flavonoids in the US diet.

Main dietary sources are fruits and plant-derived beverages such as fruit juices, tea, coffee, and red wine. Vegetables, cereals, chocolate, and dry legumes also contribute to the total polyphenol intake.

Eat and drink polyphenol-rich foods throughout the day.

Easy-bizy tips :

Choose richly hued fruits, vegetables, and whole grains.

Blueberries, black rice, purple barley, black sorghum, and purple potatoes are sources of anthocyanins, as well as other polyphenols.

The compound responsible for the color of turmeric, called cur cumin, also happens to be a polyphenol.
Green tea is abundant

References:

1. Scalbert A, Williamson G. Dietary intake and bioavailability of polyphenols. J Nutr 2000;130:2073S-85S.

2. WHO/FAO. Diet, nutrition, and the prevention of chronic diseases. Geneva: World Health Organization, 2003.

3. Scalbert A, Manach C, Morand C, Rémésy C, Jiménez L. Dietary polyphenols and the prevention of diseases. Crit Rev Food Sci Nutr (in press).

I got braces! 1 Month.

2014-02-16T17:42:00.001-08:00

End of last year I had to visit my family's dentist and I also went for an orthodontic consultation. I've been contemplating the idea of getting braces for a while. But, only after my sister got herself braces, I became even more inclined to get braces myself.

So, here I am a month of wearing self-ligating SmartClip 3M braces.

I've noticed that my facial structure is also changing, or even better improving!

My cheek bones are becoming even more highlighted.

They say that you became prettier, so for it has work for me!

They are all incognito, but if I had to choose now I might have chosen all metal ones.

These crystal bracket mechanisms make my teeth look a grey. :( but that is only temporally :P.

I am quite optimising about the results I will get in the end.

P.S.

Stay away from these cosmetic ingredients !!

2014-01-27T06:19:00.000-08:00

Here is a list of the ingredients that you should stay away from according to the Safe Cosmetics website

Shopping tips by ingredient

BHA: The National Toxicology Program classifies butylated hydroxyanisole (BHA) as “reasonably anticipated to be a human carcinogen.” It can cause skin depigmentation. In animal studies, BHA produces liver damage and causes stomach cancers such as papillomas and carcinomas and interferes with normal reproductive system development and thyroid hormone levels. The European Union considers it unsafe in fragrance. It is found in food, food packaging, and personal care products sold in the U.S.

Boric acid and Sodium borate: These chemicals disrupt hormones and harm the male reproductive system. Men working in boric acid-producing factories have a greater risk of decreased sperm count and libido. In animals, high doses cause testicular damage to mice, rats, and dogs. Both the European Union and Canada restrict these ingredients in body care products made for children under three years of age and require that products containing these ingredients be labeled as not appropriate for broken or damaged skin. No similar safety standards are in place in the United States. The cosmetic industry’s own safety panel states that these chemicals are unsafe for infant or damaged skin, because they can absorb readily into the body. Despite this guidance, boric acid is found in some diaper creams.

Coal tar hair dyes and other coal tar ingredients (including Aminophenol, Diaminobenzene, Phenylenediamine): Coal tar, a byproduct of coal processing, is a known human carcinogen, according to the National Toxicology Program and the International Agency for Research on Cancer. Hair stylists and other professionals are exposed to these chemicals in hair dye almost daily. Europe has banned many of these ingredients in hair dyes. While FDA sanctions coal tar in specialty products such as dandruff and psoriasis shampoos, the long-term safety of these products has not been demonstrated.

Formaldehyde: A potent preservative considered a known human carcinogen by the International Agency on Research on Cancer. Formaldehyde, also an asthmagen, neurotoxicant and developmental toxicant, was once mixed into to many personal care products as antiseptic. This use has declined. But some hair straighteners are based on formaldehyde’s hair-stiffening action and release substantial amounts of the chemical.

Formaldehyde releasers – Bronopol, DMDM hydantoin, Diazolidinyl urea, Imidzaolidinyl urea and Quaternium-15: Cosmetics preservatives that slow form formaldehyde to kill bacteria growing in products. Formaldehyde is a known human carcinogen. The preservatives and the formaldehyde they generate can trigger allergic skin reactions. Formaldehyde releasers are widely used in US products. Not surprisingly, more Americans develop contact allergies to these ingredients than Europeans.

Fragrance: It may help sell products from face cream to laundry detergent, but do you know what’s in it? Fragrances are in everything from shampoo to deodorant to lotion. Federal law doesn’t require companies to list on product labels any of the chemicals in their fragrance mixture. Recent research from EWG and the Campaign for Safe Cosmetics found an average of 14 chemicals in 17 name brand fragrance products, none of them listed on the label. Fragrances can contain hormone disruptors and are among the top 5 allergens in the world. Our advice? Buy fragrance free wherever possible.

Hydroquinone: A skin bleaching chemical that can cause a skin disease called ochronosis, with blue-black lesions that in the worst cases become permanent black caviar-size bumps. In animal studies, hydroquinone has caused tumor development.

Lead: A neurotoxin in popular hair dye Grecian Formula 16 and other black hair dyes for men. Lead from hair dyes travels from hair to doorknobs, cabinets and other household items, where children can ingest it.

Methylisothiazolinone, methylchloroisothiazolinone and benzisothiazolinone: Preservatives, commonly used together in personal care products, among the most common irritants, sensitizers and causes of contact allergy. Lab studies on mammalian brain cells suggest that methylisothiazolinone may be neurotoxic.

Zinc oxide and titanium dioxide nanoparticles appear to be among the safer and more effective active ingredients in U.S.-marketed sunscreen creams because they do not penetrate the skin. But avoid sprays and powders containing these nanoparticles, which could penetrate your lungs and enter your bloodstream. Many other nanoparticles have received very little testing, yet they readily penetrate the skin and contaminate the body. Cosmetics manufacturers are not required to disclose the presence of nanoparticles in products.

Oxybenzone: Sunscreen agent and ultraviolet light absorber, found in the bodies of nearly all Americans, according to the U.S. Centers for Disease Control and Prevention. In human epidemiological studies, oxybenzone has been linked to irritation, sensitization and allergies. A study of 404 New York City women in the third trimester of pregnancy associated higher maternal concentration of oxybenzone with a decreased birth weight among newborn baby girls but with greater birth weight in newborn boys. Studies on cells and laboratory animals indicate that oxybenzone and its metabolites may disrupt the hormone system.

Parabens (specifically Propyl-, Isopropyl-, Butyl-, and Isobutyl- parabens): Parabens are estrogen-mimicking preservatives used widely in cosmetics. The CDC has detected parabens in virtually all Americans bodies. According to the European Commission’s Scientific Committee on Consumer Products, longer chain parabens like propyl and butyl paraben and their branched counterparts, isopropyl and isobutylparabens, may disrupt the endocrine system and cause reproductive and developmental disorders.

PEGs/Ceteareth/Polyethylene compounds: A family of conditioning and cleaning agents that go by many names. These synthetic chemicals are frequently contaminated with 1,4-dioxane, which the U.S. government considers a probably human carcinogen and which readily penetrates the skin. Cosmetics makers could easily remove 1,4-dioxane from ingredients, but tests documenting its common presence in products show that they often don’t.

Petroleum distillates: Petroleum-extracted cosmetics ingredients, commonly found in mascara. They may cause contact dermatitis and are often contaminated with cancer-causing impurities. They are produced in oil refineries at the same time as automobile fuel, heating oil and chemical feedstocks.

Phthalates: A growing number of studies indicate that chemical family damages the male reproductive system. Pregnant women should avoid nail polish containing dibutyl phathalate. Everyone should avoid products with “fragrance” indicating a chemical mixture that may contain phthalates.

Resorcinol: Common ingredient in hair color and bleaching products; skin irritant, toxic to the immune system and frequent cause of hair dye allergy. In animal studies, resorcinol can disrupt normal thyroid function. The federal government regulates exposures to resorcinol in the workplace, but its use is not restricted in personal care products.

Toluene: Volatile petrochemical solvent and paint thinner and potent neurotoxicant that acts as an irritant, impairs breathing and causes nausea A pregnant woman’s exposure to toluene vapors during pregnancy may impair fetal development. In human epidemiological and animal studies, toluene has been associated with toxicity to the immune system. Some evidence suggests a link to malignant lymphoma.

Triclosan & Triclocarban: Antimicrobial pesticides in liquid soap (triclosan) or soap bars (triclocarban), very toxic to the aquatic environment. Often found as contaminants in people due to widespread use of antimicrobial cleaning products. Triclosan disrupts thyroid function and reproductive hormones. American Medical Association and the American Academy of Microbiology say that soap and water serves just as well to prevent spread of infections and reduce bacteria on the skin. Overuse may promote the development of bacterial resistance.

Vitamin A compounds (retinyl palmitate, retinyl acetate, retinol): Vitamin A is an essential nutrient but not necessarily safe for use on skin. Studies show that when applied to sun-exposed skin these compounds can increase skin sensitivity. Furthermore sunlight breaks down vitamin A to produce toxic free radicals that can damage DNA and hasten skin lesions and tumors in lab animals. These ingredients are widely used in sunscreens, skin lotions, lip products and makeup. EWG urges consumers to avoid leave on skin and lip products with vitamin A.

Animal-based ingredients: Many consumers are asking manufacturers tough questions about ethical sourcing of their ingredients. Vegetarians, vegans, and people concerned about animal welfare frequently seek to avoid ingredients derived from animals. However a number of animal-based substances are found in cosmetics, and might not be clearly labeled as such. If you are concerned about avoiding animal products the best bet is to choose brands claiming to be vegetarian or vegan or labeled with the PETA and Leaping Bunny logos.

Source: Skin Deep http://www.ewg.org/skindeep/top-tips-for-safer-products/

Super FooDs. Chia seeds vs flax seeds [infographic]

2013-11-06T14:47:00.002-08:00

Super FooDs

In the era of superfoods, chia seeds and flax seeds both have their place in everyone’s diet. Low in calories but high in protein, vitamins and minerals, both chia and flax seeds provide high nutritional value to those who consume them on a regular basis. So, in this health food infographic, we explore the nutritional differences between chia seeds and flax seeds as we pit these two superfoods against each other.

This beautiful infographic is brought to you by Prevention.com and involves the nutritional profile of 2 tbsp of dried chia seeds versus 2 tbsp of ground flax seeds.

Safest Cosmetics You Can Find

2013-06-13T14:08:00.000-07:00

Have you ever wondered which are the safe cosmetic brands you can trust nowadays?

Every day we use so many and different products, shampoos, body washes and lotions, hair straighteners, face creams, toners, serums, make-up .

Well if you have ever heard many cosmetics have been proven to have various negative effects on our health. Chemical ingredients in cosmetics that we use every day can affect our health and the environment.

Coastal Classic Creations are research-focused cosmetics and personal care products to customers seeking high-quality ingredients research-focused cosmetics and personal care products to the consumer seeking quality and comprehensive ingredient transparency. Using safety standards and scientific scholarship as our guide, our mission is to be the cosmetic company most admired for its integrity, innovation, and ingredients.

Rejuva Minerals are loose powder products that are titanium dioxide nano-particle free, and mica (aluminium silicate mineral free). Rejuva foudations appears at the top of the list of safes foundations that the Environmental Working Group's website, devoted to Safe Cosmetics Campaign- Skin Deep. Unfortunately the safest among the foundation brands is only available in the United States.

Surprisingly somewhere there again at the top of the list is Boots' brand No7 Mineral Perfection Powder Foundation. Be mindful though, the items are classified product by product, meaning not all the products under the same brand score the same way.

Abbey St Clare is a brand that makes handmade, chemical-free beauty and body products that work.

Here is a list of the ingredients that you should stay away from according to the Safe Cosmetics website

Shopping tips by ingredient

Nanoparticles: Zinc oxide and titanium dioxide nanoparticles appear to be among the safer and more effective active ingredients in U.S.-marketed sunscreen creams because they do not penetrate the skin. But avoid sprays and powders containing these nanoparticles, which could penetrate your lungs and enter your bloodstream. Many other nanoparticles have received very little testing, yet they readily penetrate the skin and contaminate the body. Cosmetics manufacturers are not required to disclose the presence of nanoparticles in products.

Source: Skin Deep http://www.ewg.org/skindeep/top-tips-for-safer-products/

The Miraculous Rejuvenating Fresh Face Mask

2013-05-22T00:40:00.001-07:00

The nutrition of the facemask is just pure delight for the senses, tastes amazing too :-). So without too much talking lets get to the cheese, right? :-)

Today I am sharing my latest concoction that ultimately aims to make the skin look at its best!

Rejuvenating Facemask

Ingredients:

Papaya Peel- leaves some fruit meat in

Soft Pear- 1/2 a tsp

Goji berries- high in beta-carotene, iron, selenium,

Flaxseed- has Omega 3, Vit E to preserve elasticity and moisture, which nourish the skin and exfoliate at the same time.

Poppy seeds- high in iron, cooper, calcium, potassium, manganese, zinc and magnesium.

My healthy dining

2013-05-09T13:48:00.001-07:00

I like eating juicy foods, they are full of life, literally! You know they say that raw foods are much better also because the nutrients are in its optimum capacities. Vitamins and minerals decrease in cooked food, and after knowing that for years in the end you just want the best for yourself and give in making the effort to do so.

I feel with my own body the need to eat fresh foods, I mostly like juicy fruits, melons are my favourite in the summer. They happen to be the most alkalising food you can endeavour to consume in the morning and through out the day if lucky :-).

So going back to the healthy juicy and nutritious foods.. Well there is only one answer to that! SALADS

Super nutritious vegetables that you should consider adding to the salad now are:

Broccoli
Spinach
Onions
Avocado
Beetroot
Carrots
Walnuts
Linseed
Peppers
Cucumbers
Parsley
Basil
Tomatoes

What an array of variations :-)

Check out what salad combinations I spurge on, literally salad is my mist favourite foods if all.

Note: I love adding nutritional yeast to my salads with a splash of olive oil and sometimes balsamic vinegar.

Let me know what us your superfood vegetable salad?

Healthy daily menu plan

2013-04-30T14:47:00.001-07:00

Morning

Fruits + yoghurt and muesli are awesome to start an active day!
Of course blueberries are the freakin winner among fresh fruits, so eat them in abundance when in season, and especially when wild and organic. Other snack super foods include goji berries, pine nuts, actually most raw soaked nuts are pretty nutritious and always a great choice.

Lunch

The best time to get these vitamins, essential minerals, and enzymes cracking!
The ideal healthy lunch should contain a mixture of vitamins, minerals, fat, carbohydrates and protein. Carbohydrates and fat provide energy and the protein is essential for the structure and function of the body. Wholegrain sandwich/pasta, sweet potato. Pulses like chickpeas, beans, cows, quinoa, and other whole grains are ideal. Pulses boost energy levels so you won't feel sluggish after lunch.

Dinner time

Sweet potatoes and salad make great nutritious dinner. I bake the potatoes with skins so that they retain most nutrients.

Snacking

In between meals, snack on vitamin C rich fruits like grapefruit, kiwis, mango and papaya.

We are made to move
And let's not forget that movement us an essential part of a healthy lifestyle. We all know that even eating the most nutritious foods can not compensate the consequences of a sedentary lifestyle.

Breakfast Ideas

Oatmeal Fruit, Nut, and Berries Breakfast

Vegan Tahini Banan Wholewheat Toast with Grape and Pomegranate

Lunch Ideas

Quinoa Salad with Oven-Roasted Sweet Potatoes & Kale

Quinoa Salad with Oven-Roasted Sweet Potatoes and Kale

Recipe: Quinoa Salad

Vegan Chickpea “Tuna” Sandwich

Recipe: Tuna Sandwich

Super healthy, high energy nutritious raw chocolate brownies with orange peel.

2013-02-12T14:51:00.001-08:00

Super healthy, high energy nutritious raw chocolate brownies with orange peel.

What about some delicious super healthy raw chocolate brownies with orange peel :P I know, its amazing!

I am super obsessed with my sweet tooth! So when I am not too busy I like to prepare it myself.

HINT FROM PSYCHOLOGY OF HEALTH BEHAVIORS! Education seems to be the best way to change health behaviours in the long term. Also, the more exposure you get, i.e. you read health related information the more likely you are to permanently change behaviours you want. I highly recommend the THE CHINA STUDY and Mindless Eating and Marketing Nutrition books in this regard.

My Experience & Application: I found forcing myself to look at the ingredient list to be an effective tool when making decisions in stores, and not be influenced by promotions or visual exposure. That simple act discourages me from buying such products! Let me know what is your experience? Do you have a strategy to discourage yourself to eat unhealthy food?

THE RECIPE

ingredients & instruction:

DATES- mix them in to mouse with some water.
CHOCOLATE POWDER- add to dates paste.
add water or dates to achieve wanted consistency.

WALNUTS or any other raw nut (Almonds were shown to be more filling for women and for longer..just saying :))!
ORANGE PEELs - I dried and grided some peels from organic oranges :) Home made is best!

P.S. This recipe is so versatile! Can vary from mouse to rocky brownie.
Add different dried fruits or nuts to that. I love adding goji berries, coconut flakes, coconut oil, vanilla flavour or any spices.

Check out my Fabulously Healthy FACEBOOK page!

Raw Vegan Chocolate Ganache Torte, inspired by Saf Restaurant

2012-08-17T03:09:00.000-07:00

I was inspired to share a recipe for raw vegan chocolate torte as I am at the moment indulging into one- bought from Whole Foods Market Kensington, prepared by Saf restaurant.
You can buy it by the piece there, if you indulge sporadically. They have great variety of raw desserts too. You can check out my Facebook Fabulously Healthy page for more desert recipes here.

I am sharing the recipe because it is an easy one and the result is a delicious raw vegan dessert. Great if you want to share it with friends and introduce them to raw vegan desserts. The guilt-free ones, I promise!

Here are the Ingredients:
For the Crust

1 rounded cup pecans
1/2 cup raw cacao powder (cocoa may be substituted)
4 dates
1 teaspoon vanilla
1/2 teaspoon cinnamon
pinch of sea salt

Instructions:

Place all of the ingredients in a food processor and pulse until semi-combined.
The crust should be come a consistency that slightly stick together.
Press evenly into a glass pie plate. Set aside or place in refrigerator.

Chocolate Filling

2 cups cashews
3/4 cup cacao powder (or cocoa)
1/2 cup raw honey
1/2 cup coconut oil, melted
1/2 cup water
2 teaspoons vanilla

Instructions:

Soak cashews in warm water for twenty minutes. Rinse and drain well.
Place the cashews, honey, vanilla, and water in a high powered blender. Blend until creamy.
Add the cacao powder and coconut oil. Blend until creamy, stopping the blender and scraping down the sides as needed. This may take a minute or two. Be patient!
Once filling is silky and creamy, pour into the pan with crust.
Place in the freezer to set for a few hours, and enjoy!

This recipe is borrowed from Heather, founder of Nourish The Whole Self from her blog Beauty That Moves

Healthy Skin Basic Principles

2012-08-02T08:34:00.003-07:00

Regarding my skin care regimen I, which its as natural as possible.

It might be said that I've been guided by two main principles for glowing skin and blemish free too.

Healthy Skin Lesson N. 1

Try not to put anything on your face you would not put in your mouth.

Many skincare specialists have given this advice, so I try to keep it as much as possible, but to be honest its very much not like I would imagine it in my optimal idea.

Healthy skin lesson number two:

If your diet is not rich in organic, raw foods, no matter what kind of skincare rituals you use, you will struggle to get healthy skin.

David Wolfe once told me, "Every bite you take is a brush stroke that is painted on this portrait called You! So the real question is, what quality paints are you using to paint that picture?"

So, cut that papaya, mango, banana, cucumber or avocado, mash it and spread it evenly on your face! Enjoy!

Eating for beauty and healthy skin

2012-07-25T09:45:00.001-07:00

There is nothing better than fresh and smooth complexion. Over time it becomes increasingly difficult, and although we want to stay forever young, for now this is not possible. However, we do everything in our power to keep ourselves beautiful and with healthy skin.

Foods that help to keep skin are foods that are rich in antioxidants. Antioxidants serve to protect collagen and elastic tissue of "free radicals" in the atmosphere. These foods have a lot more action, among which reduce inflammation, regulate metabolism, izgaryanne of fat, lower cholesterol, prevent cancer and heart disease and others.

Different experts have a different opinion, but there are foods that are undoubtedly present in this list. Here is an absolutely confirmed list of beauty foods to eat if you want to keep your skin appearance youthful:

1. Blueberries, sweet potatoes, broccoli, tomatoes and black currant. For best results you should eat 5 small meals a day of antioxidants.

2. Tea. Green or white 4 cups a day.

3. Dark grapes or juice from it. One cup a day.

4. Spices: cinnamon, turmeric, paprika, cayenne, rosemary, ginger.

5. Fiber: beans, brown rice, wholewheat pasta and bread.

6. 6.Omega-3 fatty acids: flaxseed, walnuts, salmon, olive oil. As an obligatory eat 1-2 tablespoons of olive oil per day (in addition to the salad for example), avoid frying in olive oil, and if you do it after prbavyayte products not more than 160 degrees.

The form of supplements:

7. Vitamin D.8. Calcium and magnesium9. Omega-3: 600mg per dayIn addition to these foods, you can do cardio exercises and stretching. Sleep at least 8 hours a night and meditate for five minutes a day. We are all together in combination will have a great effect!

Interested in learning more, join my facebook page FreakinHealthy
Check out David Wolfe's book Eating for Beauty.

Healthy Meal Recipe: Quinoa with Roasted Vegetables

2012-04-03T00:39:00.002-07:00

Healthy Meal Recipe: Quinoa With Roasted Vegetables.

Have you ever wondered what is the healthiest meal one can have?

Well I do that every day :)!

According to experts quinoa provides the human body with all the 9 amino acids, Magnesium, Fiber, Manganese and Cooper.

In addition to these, quinoa, is protein powerhouse, low GI, complex carbohydrate source, bone builder and brain food, .

Quinoa is close to one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients.

I have bought some organic quinoa from Whole Foods Kensington the other day and was wondering how to cook it. I know that quinoa is super healthy so I wanted to keep the meal simple. The tiny quinoa grains, are so so tasty and some of the most nutritious grains along with amaranth, millet and buckwheat, containing high amounts of protein.

To make a healthy meal you need some fresh vegetables, spices, butter and quinoa.

Healthy Recipe: Roasted Vegetable Quinoa Casserole

1 Yellow Onion

(finely chopped)

1 Courgette

(chopped on thin quarters)

1 Red Bell Pepper

(chopped on semi- thin pieces)

1 Yellow Bell Pepper

(chopped on semi- thin pieces)

1 Large Carrot

(chop on semi- thin rings)

1 Cup of Quinoa (about 200 gr.)

Butter- Put thin slices of on top

You would as well need:

Salt, Cumin, Curry Powder and some curry sauce if you have handy.

I use the Uncle Ben's sauces because they do not contain genetically modified ingredients.

You mix everyhting in a cooking dish, add some water to cover well everyhting and put in the pre-heated over for 30-40 minutes on 200 C.

Enjoy!

Healthy Recipe for Roasted Vegetables and Quinoa

Hungry For Change Watch Here for Free

2012-03-23T05:49:00.002-07:00

Watch this exclusive video for Free just for 8 days!

http://www.hungryforchange.tv/online-premiere

Health Benefits of Nettle. Recipes and Usage

2012-03-22T08:59:00.002-07:00

Health Benefits of Nettle. Recipes and Usage

Occurs in early spring sun and sheltered damp places. As a remedy has been known since ancient times. Physicians like Hippocrates and Galen have recommend it to strengthen the body.

Nettle benefits include: improvement of blood function of the body. Especially suitable in spring fatigue and weakness of the body. Very beneficial to treat anemia and bleeding in the body, and all liver diseases with the help of Nettle.

Today it is known that 100 g of fresh nettle leaves contain about 84 g of water, 2-3 g protein, H - 4 g sugar and 5-6 g soluble substances. In addition, nettle is one of the richest vegetable protein food - contains many essential amino acids. Green leaves of nettle are also rich in organic acids, enzymes, chlorophyll. In the fresh leaves have more vitamin C 100 mg and 9.6 mg carotene, and significant amounts of vitamins C, E, F and group B.

At its mineral composition nettle is very similar to spinach and sorrel. But the iron content in it is greater than other leafy vegetables. The amount of this nutrient in the nettles up to 3.9 mg. Therefore it is recommended to people suffering from exhaustion after major surgery and patients with anemia. Suitable food for pregnant and nursing mothers. The rich content of potassium salts made nettle useful for diseases that occur with fluid retention in the body, as well as cardiovascular disorders. Especially useful for people who take drugs, extracting potassium from the body.

Nettle Usage As Food - Nettle has a strong presence in our cuisine. An excellent source of iron, calcium, magnesium and many vitamins.It especially in the spring often cook soups, porridge, even eaten in salads. One of the most famous dishes is a soup of nettles, but it can be prepared salad, before the leaves can take a rolling pin to no sting.

Recipes: Easter menu of older people and now includes a nettle pie. Modern nutritionists recommend a refreshing juice of nettles - alone or in combination with other fruits and vegetables - carrots, apples, oranges or lemons. You can also make flour or tea.

Health - Stinging Nettle has from ancient times in Herbalism and is a valuable ingredient in various tonics and tinctures. Use it for detoxification, because has diuretic properties and ailments such as allergies, anemia and arthritis. Light spanking with nettles can help sciatica and numbness in some parts of the body. Consume nettle juice in the presence of kidney stones. Nettle has beautifying properties.

Healthy Hair Recipe: For more volume of hair is recommended infusion of 100 g finely chopped nettle leaves, splashed with a pint of water and a pint of vinegar. The mixture boil for 30 minutes, drain and rinse hair with it. Stand several hours. This decoction regulates and hair loss.

David Wolfe on the benefits of nettle. How to pick and eat raw nettle leaves.

Some good recipes online

Nettle Polenta from the LA Times,

Nettle-Walnut Pesto Crostini , from Epicurious,
Spring Frittata with Potatoes, Ramps, Nettles, & Green Garlic,

Other nettle ideas at Chow.com

Nettle Pasta with Fava Beans if you're looking to make life really difficult for yourself
then we hit the trifecta, Sunchoke, Nettle and Ramp Soup .

References

Most Decadent Chocolate Pancake Recipe from Paul A Young

2012-03-13T08:47:00.000-07:00

Hi everyone,

I had to share what I found today on the Financial Times foodie section. This recipe belongs to the famous chocolatier Paul A Young in who's foodie stores you can devour at the 3 hot spots around London. I am putting this in my to do list at least!

Check out these beautiful pancakes!

For the pancakes

25g Venezuelan 100% dark chocolate, grated
200g buckwheat flour, or spelt
1 free-range egg
45g light muscovado sugar
350ml milk
2 teaspoons bicarbonate of soda
1 teaspoon vanilla extract
25g unsalted butter, for frying

For the syrup

Pinch of sea salt
250ml dark maple syrup
100g 70% dark chocolate, broken into pieces

Place all the pancake ingredients (except the butter) in a blender or food processor and whizz until a smooth, thick batter is formed. Leave the batter to rest while you make the syrup.

To make the syrup, dissolve the salt in 50ml water in a saucepan over a gentle heat, then add the maple syrup and bring to a simmer. Pour on to the chocolate in a bowl and whisk well until smooth.

Heat a crêpe pan or non-stick frying pan until quite hot and melt a generous wedge of butter until it sizzles. Spoon a small or large amount of the batter into the pan, depending on whether you want to make American pancakes or crêpes.

Leave to cook on a medium heat until you see bubbles on the surface of the pancake, then carefully turn over and cook for another 1 to 2 minutes. Place the pancakes on a plate and cover with foil until you have cooked the entire batch.

Serve the pancakes laced with the warm syrup – be generous as the pancakes soak up a lot!

Recipe from ‘Adventures with Chocolate’ by Paul A. Young (Kyle Books, £14.99).

http://www.ft.com/cms/s/2/3991ce2a-5851-11e1-ae89-00144feabdc0.html#axzz1oumOmkhy