A Look at Superfoods: Salmon

bbd salmon2

TRIVIA & TIDBITS

  • The Chinook Salmon is Oregon’s State fish.
  • Wild salmon are pinker because of their diet which is richer in Astaxanthin, like eating lots of carrots and turning orange.
  • People who eat foods high in Omega 3 tend to have longer Telomeres.  Telomeres are protective caps of repetitive DNA at the end of chromosomes and the length of telomeres. Telomeres shortening is associated with mortality, aging, and related diseases.
  • Plants with Omega 3 are healthy, but have Alpha Linolenic Acid (ALA) and not EPA and DHA found in fatty fishes.  EPA/DHA is utilized in our bodies “as is”, but ALA must be converted by our bodies in to EPA/DHA before being utilized.  In the conversion process only about 4% of the Omega-3 are converted to DHA.
  • Wild fish have healthier Omega 3 profiles, are higher in vitamin D, are naturally pinker (more astaxanthin), lower in saturated fats, and not as fatty in general as most farm raised fish.
  • Worried about safe fish?  Here is a pocket resource guide from Monterey Bay Aquarium.
  • Wild Caught Alaskan Salmon has the lowest mercury, below 216 parts per billion.

WHAT’S IN IT FOR ME?

Omega 3 Fatty Acids – The benefits of Omega 3 fatty acids are so numerous that I have provide a link to help get you started learning about it.  I recommend Dr. William Sears book The Omega-3 Effect.

B12 – Maintains healthy nerves and red blood cells, maintain energy levels, is important for healthy cardiovascular health, keeps skin and hair healthy, may help mood.

Vitamin D –  Helps regulate calcium and phosphorus absorption, maintains health teeth and bones, facilitates normal immune function, improved resistance against certain diseases,  may help fight depression and help with weight loss

Astaxanthin – Called the King of Carotenoid (the pigments that give many healthy foods their color) helps keep a strong brain, healthy eyes, supports the immune system, helps keep the lining of the blood vessels smooth, help keep lipids in balance, protects skin from UV damage, and protects cell membranes.

Protein – Protein serves as building blocks for muscles, bones, cartilage, skin, hormones,  and enzymes.  They increases satiety helping us feel more full.

Iodine – crucial to thyroid function and cell metabolism.

Coline – important for normal liver function, supports normal nerve function, brain development, muscle movement and healthy metabolism.

B5  – is beneficial towards alleviating asthma symptoms,  hair loss, and helps with allergies, stress, anxiety as well as beneficial to a healthy cardiovascular system and respiratory system.

Biotin – (B7) helps thicken nails and hair, helps metabolic function, digestive health, important in fetal development, may improve glucose/ blood sugar balance, beneficial to the nervous system, and improves cholesterol levels.

Potassium – Potassium,  Helps the heart, kidneys, cells, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke.

Manganese – Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.Selenium –  Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune systemPhosphorus – Works closely with calcium for health bones and teeth, is necessary to make protein for growth and repair of cells, important for muscle contractions, steady heartbeat,  helps the body make ATP.


RECIPES

Miso Glazed Broiled Salmon – The Kitchen/Jacques Pepin

Easy Salmon Recipes – Food and Wine Magazine

Foil Wrapped Side of Salmon with Lemon and Rosemary – Emeril

Crispy Salmon with Fennel Slaw – Food and Wine/ Chef Hugh Acheson

Salmon with Brown Sugar and Mustard Glaze – Bobby Flay

25 Best Salmon Recipes – Coastal Living

 


A look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources

Inflammation Solution By Dr. William Sears copyright 2015

Prime Time Health – William Sears, MD and Martha Sears RN

Dr Axe Proven Salmon Benefits

Monterey Bay Aquarium


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

Review: Curried Butternut Squash Soup – The Minimalist Baker

curried-butternut-squash-soup

 

Curried Butternut Squash – The Minimalist Baker

Fall is in the air and in our house this begins the tradition of “Soup a Week”.  Each week I make a yummy soup starting in fall all the way through until spring.  I have many “tried and trues” and also love trying new soups.  This soup is quickly becoming a “tried and true” !  It is easy to make, tastes great and is good for you!  Plus it satisfies that fall feeling.  MMMmmmMMM.

Time: 30 minutes

Ease: Easy – the only tricky part is blending at the end.  I have a stick blender and if you don’t have one I suggest getting one. I think it is a must in the kitchen.  It makes life easier and fewer burns and messes.

Review:  This recipe, as with any I have tried by The Minimalist Baker, is easy and delicious.      Once you have the squash prepared the rest of the dish is a piece of cake.  You may worry that the maple syrup will make the soup to sweet, but with the curry it is a nice blend without being too sweet.  Experiment with the amount you like for your tastes.  Over all this is a great soup; filling, delicious, and easy to make.

Tips: Try different types of curries.  I like a sweet curry from Penzey’s Spices, but also use one called Curry Now, which has a punch!  It is fun playing with the flavors and heat levels until you find the perfect one for you.

If you are someone with sensitive skin i recommend baking the butternut squash with skins on and scooping out the contents before making the soup. follow the directions as written, but use your cooked squash.  Sometimes butternut squash makes my skin peel.  You could also wear gloves to prepare it.

Enjoy!

 

 

 

 

 

All photos are by me, Lisa Wright Burbach – a Burbachulous Photo.  Feel free to share, but please give credit to the source.  Thank you.

A Look at Superfoods: Tofu

tofuSuperfoods: Tofu

A look at Tofu

TRIVIA

  • Tofu contains all 8 essential amino acids
  • Tofu’s first recorded use is 2000 years ago in the Han Dynasty
  • Tofu is made from bean curds, similar to how cheese is made
  • One acre of soybeans can produce 82, 368 crayons
  • Half of the worlds soybeans are grown in the USA
  • Tofu takes on the flavor of whatever it is cooked with

WHAT’S IN IT FOR ME?

Eating Tofu:

  • Lowers LDL
  • Has antioxidant properties which may reduce the risk of some cancers
  • Can decrease bone loss and increase mineral density during menopause
  • High in Phytonutrients
  • Is beneficial to the prostrate and does not put men at risk
  • Improves digestion

 

Calcium – Helps maintain and form healthy teeth and bones, helps with blood clotting, sending and receiving nerve signals, muscle health,  helps keep a steady heartbeat, helps with the release of certain hormones

Iron – Required for the production of red blood cells, helps take oxygen to all the cells of your body, binds with carbon dioxide to take it back to the lungs, plays an important role in the production of enzymes, contributes to normal cognitive function and immunity.

Magnesium –  Is important for muscle function and health, improves energy, and regulates of calcium, potassium, and sodium.

Protein – Protein serves as building blocks for muscles, bones, cartilage, skin, hormones,  and enzymes.  They increases satiety helping us feel more full.

Potassium – Potassium,  Helps the heart, kidneys, cells, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke.

Manganese – Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.

Selenium –  Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune system

Phosphorus – Works closely with calcium for health bones and teeth, is necessary to make protein for growth and repair of cells, important for muscle contractions, steady heartbeat,  helps the body make ATP.


RECIPES

Tofu Recipes: Easy Tofu Snacks to Make All Week – Huffington Post

Fried Tofu with Spicy Ginger-Sesame Sauce – Food and Wine Magazine

BBQ Tofu Wings – Forks Over Knives

Agave Ginger Tofu and Veggie Stir-Fry – Purple Carrot

General Tso’s Tofu Stir-Fry – The Minimalist Baker


A look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources

Inflammation Solution By Dr. William Sears copyright 2015

http://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu

http://www.nasoya.com/tofu-u/classroom/soybean-fun-facts


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

A Look at Superfoods: Garlic

Superfoods: Garlic

superfood-garlic

This Week’s Featured Superfood: Garlic

 

TRIVIA

  • The Fear of garlic is called Alliumphobia
  • The stronger the aroma, the stronger the benefits
  • Was an givent to ancient Olympic athletes in Greece as a performance enhancer
  • Dates back to 2000 BC in China
  • British Royals never eat garlic out of a concern over bad breath.  The chef is to never use it
  • The juice is used as an adhesive in mending glass and porcelain
  • For centuries it has been believed that garlic wards of evil, especially werewolves, demons, and vampires
  • In Buddhist tradition garlic is thought to stimulate sexual and aggressive desires which could disturb meditation

WHAT’S IN IT FOR ME?

Garlic promotes endothelial health – This helps keep arteries from getting stiff.  The endothelium is an important part of our blood vessels, working ike a pharmacy to our bodies.  Just as long as you don’t block it with plaque.

Cardiovascular heath – Increases HDL while lowering LDL, lowers Triglycerides ,lowers blood pressure, and lowers platelet aggregation

Decrease inflammation – Contains a unique suffer compound which reduces inflammation

May improve bone health due to the zinc, manganese, and b6

Reduction in Stomach Cancer – A study in 2014 of the Korean population who consume garlic daily.

Manganese –  Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.

Fiber – fiber is an important and necessary part of our diet and most of us don’t get enough. Known as roughage or bulk it is the parts of fruits, vegetables, whole grains, and legumes that our bodies can’t digest.  We need both soluble and insoluble fiber to be health.  soluble fiber dissolves in water and becomes gel like and helps our glucose levels and cholesterol.  insoluble fiber helps our digestive system move along and bulks up our stool.  fiber helps our bowl movements be regular, lower cholesterol, maintain blood sugar levels, and provide satiety which can help control our weight.

B6 – protects the immune system, helps with PMS, has positive effects on metabolism, and is beneficial towards mental disorders, kidney health, hormone balance, helps adrenal function, helps in the the production of neurotransmitters

Selenium – Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune system.

Summary: While I wouldn’t expect to ward off vampires there are many great reasons to eat garlic!  Garlic is an anti-inflammatory, anticoagulant, and anticancer superfood powerhouse and studies are still being done which show it may help protect against Alzheimers too.  Keep in mind that the more you cook it the lower the benefits and that for some it can upset the gut. Garlic in large doses  can reduce blood clotting so people taking anticoagulants should consult their physician.


RECIPES

How to Roast Garlic – The Kitchn

Garlic and Rosemary Grilled Chicken with Scallops – Bon Appetit

Roasted Garlic Soup – Guy Fieri

Garlic Roasted Potatoes – Ina Garten

Wok Fried Shrimp with Garlic – Saveur


A 16 week look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources

Inflammation Solution By Dr. William Sears copyright 2015

https://authoritynutrition.com/11-proven-health-benefits-of-garlic/

https://en.wikipedia.org/wiki/Garlic


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

A Look at Superfoods: Oatmeal

Superfoods: Oatmeal

oatmeal

A 16 week look at Superfoods

 


This Week’s Featured Superfood: Oatmeal

I hated otameal as a kid, but as an adult I really love it and find it to be a comfort food, soothing and warm. I also enjoy the flavor possibilities, every day something different, if I want.  Understanding that oatmeal is rich in vitamins and minerals as well as fiber and protein, which makes it even better and a great brainy breakfast!

Trivia

  • Oatmeal is a whole grain! You can buy rolled or steal cut, but they still have the bran/germ
  • Eaten three hours before working out some studies show it may help improve endurance
  • A daily bowl of unrefined whole grain cereals has been shown to reduce heart failure by 29%
  • The Ancient Greeks were the first people to make something similar to the oatmeal we eat today, a type of warm porridge
  • 75% of all US families have oatmeal in their homes right now

 

What’s in it for me?

Beta Glucan , a soluble fiber that binds with cholesterol to help keep it from being absorbed in the body.  Beta Glucan also helps fight certain cancers, infections, stabalizes blood sugar,

Avenanthramides- Antioxident properties as well as anti-inflammitory benefits.  Helps with cardiovascular health.  Help prevent free radical damage, May help prevent atherosclerosis.

Protein –  4 grams.  Protein serves as building blocks for muscles, bones, cartilage, skin, hormones,  and enzymes.  They increases satiety helping us feel more full.

Manganese –  Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.

Fiber – fiber is an important and necessary part of our diet and most of us don’t get enough. Known as roughage or bulk it is the parts of fruits, vegetables, whole grains, and legumes that our bodies can’t digest.  We need both soluble and insoluble fiber to be health.  soluble fiber dissolves in water and becomes gel like and helps our glucose levels and cholesterol.  insoluble fiber helps our digestive system move along and bulks up our stool.  fiber helps our bowl movements be regular, lower cholesterol, maintain blood sugar levels, and provide satiety which can help control our weight.

Summary: A nice warm bowl of oatmeal is a filling choice with studies showing that it keeps people more satisfied for longer than many other choices.  It a meal that can help lower cholesterol, improve both HDL and LDL, reduce cardiovascular disease, inflammation, and help prevent certain cancers.  Combined with a healthy diet rich in fruits and vegetables oatmeal is a great tool to add to your self care regime!

As easy as it is to make oatmeal try to use whole oats or steel cut oats and avoid the instant to get the most nutrients possible.


Recipes

13 Insanely Cleaver Oatmeal Tricks you need to try – Buzzfeed

Refrigerator Oatmeal – Kitchen Confidential (use the basic recipe and try your own flavors)

Carrot Cake Oatmeal – Lauren’s Latest

20 Savory Oatmeals – Eat This, Not That

Savory Curry Cashew Oatmeal – Eating Well Magazine

 

Try making an oatmeal bar for your family one Saturday morning.  Let everyone make  there own creation and then tell the family about it over breakfast.


What is a Superfood?

A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources:

http://www.lifeextension.com/magazine/2009/12/The-Immune-Enhancing-Benefits-of-Beta-Glucans/Page-01

Health Benefits of Manganese

 

 

A Look at Superfoods: Olive Oil

Superfoods: Olive Oil

olive oil

A 16 week look at Superfoods


This Week’s Featured Superfood: Olive Oil

Olive oil has been used for thousands of years and is at  the heart of the well researched Mediterranean Diet, which is a heart healthy, longe life way of eating.  Though olive oil contains almost no vitamins or minerals it is still considered a superfood due to the tremendous amount of health benefits.  Olive is a mono-unsaturated fat, an Omega-6 fat, and though beneficial keep in mind it is calorically dense and should be used in moderation.

Olive is what we call a “right fat”, if you aren’t using olive oil it might be time for an oil change!

Trivia

  • The oldest Olive tree in the world is over 5000 years old and still produces fruit, it is on the island of Crete
  • The average lifespan for an Olive tree is 500 years
  • In 1774 Thomas Jefferson planted 1500 Olive stones at Monticello, but they never yielded as the climate was unfavorable
  • Thomas Jefferson said that the Olive tree contributes the most to the happiness of mankind.
  • The smoke point is 365 f
  • For frying use light olive oil
  • For medium heat it is ok to use extra virgin olive oil
  • For dressings and no heat use extra virgin olive oil for more flavor

What’s in it for me?

  • Extra Virgin olive oil is the most nutrient dense of the olive oils
  • Those who consume primarily olive oil and Omega-3 oils have lower blood pressure
  • Regular, moderate consumption of olive oil reduces inflammation
  • Studies show regular, moderate consumption of olive oil to have anti-cancer properties
  • Lowers LDL
  • Raises HDL
  • Keep the lining of the arteries smooth
  • Regular, moderate consumption is proven to reduce the risk of heart disease
  • Olive oil is rich in polyphenols which is the basis for many of the health benefits
  • Protects the lower digestive tract
  • Rich with antioxidants
  • Rich in Vitamin E which protects against pollutants, PMS, eye disorders, Alzheimer’s and Diabetes
  • Rich in Vitamin K which is key in regulating normal blood clotting, and may be helpful for bone health and reduce bone loss
  • Olive oil can increase feelings of satiety and fullness
  • Helps create more regular stools
  • A study in the American Journal of Nutrition found that just smelling olive oil helped in weight loss!

Learn more about olive oil at the California Olive Oil Council

 


Recipes

Canal House Classic House Vinaigrette,  I like to substitute balsamic vinegar or flavored Balsamic for variety

Olive Garden’s Capellini Pomodoro

The 10 Best Olive Oil Recipes, the Gaurdian

Orange Olive Oil Cake  (for a treat)

Chimichurri

One of our favorite ways to consume olive oil is with a fresh-baked whole grain bread and dip it right into the oil.  Yum!


What is a Superfood?

A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources:

https://en.wikipedia.org/wiki/Olive_oil

http://epochproducts.com/blog/the-health-benefits-of-extra-virgin-olive-oil/

What Does “Extra Virgin” Mean?

Sears, William MD, Sears, Martha, RN – Prime-Time Health 2010 Little Brown and Company

DeWitt, Dave, The Founding Foodies, 2010, Sourcebooks

 

A Look at Superfoods: Broccoli

Superfoods: Broccoli

Broccoli

A 16 week look at Superfoods

 


This Week’s Featured Superfood: Broccoli

Broccoli is an amazing superhero of superfoods filled with vitamins, minerals and phytonutrients with only a small amount of calories per serving!  You should definitely eat your broccoli!   Broccoli retains the most nutritional value when eaten raw, but if you don’t care for it raw you can lightly steam it and retain much of the goodness!

Trivia

  • Did you know that Thomas Jefferson planted Broccoli at Monticello in as early as 1767?
  • The word broccoli comes from the Italian “broccolo” meaning “The flowering crest of cabbage”.
  • Broccoli was popular in Italy as far back as the 6th century, but was slow reaching the rest of the world.
  • Broccoli is a good source of both soluble and insoluble fiber!

 

What’s in it for me?

Potassium , 288 grams of potassium in one cup!  That is a lot.  Potassium,  Helps the heart, kidneys, cells, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke.

Vitamin C, one cup has 135% of the Daily Value- Good for eye health, cardiovascular health,  repairs and regenerates tissue, decreases LDL, decrease triglycerides, is an antioxidant working against free radicals and may protect against certain types of cancer.  Vitamin C also may help reduce the effects of nitrates in food and aids in the absorption of Iron.

Vitamin A  11-13% DV– Vital in the growth of bone, key for good vision, important for a healthy immune system,  helps our skin and mucus membranes by protecting against bacteria and viruses and is helpful in reproduction.

Lutine -Zeaxanthin –  may help prevent age related Macular Degeneration and cataracts and may help prevent clogging of the arteries of the neck and may help the health of your skin.

Protein –  4 grams.  Protein serves as building blocks for muscles, bones, cartilage, skin, hormones,  and enzymes.  They increases satiety helping us feel more full.

Sulforaphane – An antioxidant, sulforaphane is thought to reduce the risk of breast, bladder, colon and prostate cancer!

Fiber – fiber is an important and necessary part of our diet and most of us don’t get enough. Known as roughage or bulk it is the parts of fruits, vegetables, whole grains, and legumes that our bodies can’t digest.  We need both soluble and insoluble fiber to be health.  soluble fiber dissolves in water and becomes gel like and helps our glucose levels and cholesterol.  insoluble fiber helps our digestive system move along and bulks up our stool.  fiber helps our bowl movements be regular, lower cholesterol, maintain blood sugar levels, and provide satiety which can help control our weight.

Summary: Eating broccoli may help lower cholesterol, reduce the risk of certain cancers, is good for the immune system, may improve blood pressure, kidney function, and heart health!  Pile it on!!


Recipes

Pan Steamed Broccoli – Alton Brown

10 Family Friendly Broccoli recipes – Real Simple

Broccoli with Preserved Lemon Yogurt – Food and Wine Magazine

Garlic Parmesan Roasted Broccoli – Damn Delicious (Unsolicited side note, I love this blog!! We have never had a bad recipe from it.  Seriously y’all, cook her stuff!)

Southern Broccoli Salad – Paula Deen

Don’t forget the veggie tray!  Make your own dressings, they are very easy and you can avoid preservitives, additives, hydrogenated fats and gmos!


What is a Superfood?

A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources:

http://articles.mercola.com/sites/articles/archive/2013/11/09/broccoli-benefits.aspx

http://www.livescience.com/45408-broccoli-nutrition.html

http://www.phytochemicals.info/phytochemicals/sulforaphane.php

http://www.choosemyplate.gov/protein-foods

Sears, William MD, Sears, Martha, RN – Prime-Time Health 2010 Little Brown and Company

DeWitt, Dave, The Founding Foodies, 2010, Sourcebooks

 

A Look at Superfoods: Avocado

Superfoods: Avocado 

avocado

A 16 week look at Superfoods

 


This Week’s Featured Superfood: Avocado

Avocado’s can sometimes be vilified because of the high fat content, but have no fear this superfood is here to save the day!  Avocados contain 20 essential nutrients, have more potassium than bananas, and contain vitamins A, Bs, E plus folic acid.  Enjoy, but as with anything remember moderation.

Mono-unsaturated Fats –  Shown to be beneficial to the heart when eaten in moderation and a replacement for saturated fats (though recent research is showing saturated fat to be safer than once thought).  Can help lower LDL cholesterol and reduce risks of stroke and heart attack, may improve function of blood vessels and may help insulin levels

Potassium –  Helps the heart, kidneys, cells, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke.

Vitamin C – Good for eye health, cardiovascular health,  repairs and regenerates tissue, decreases LDL, decrease triglycerides, is an antioxidant working against free radicals and may protect against certain types of cancer.  Vitamin C also may help reduce the effects of nitrates in food and aids in the absorption of Iron.

Vitamin A – Vital in the growth of bone, key for good vision, important for a healthy immune system,  helps our skin and mucus membranes by protecting against bacteria and viruses and is helpful in reproduction.

Lutine -Zeaxanthin –  may help prevent age related Macular Degeneration and cataracts and may help prevent clogging of the arteries of the neck and may help the health of your skin.

Magnesium – Is important for muscle function and health, improves energy, and regulates of calcium, potassium, and sodium.


Recipes

Spicy Avocado and Peas Tea Sandwiches – Food and Wine Magazine

avocado Hummus Dip – Food and Wine Magazine

Avocado Baked Eggs – Six Sisters Stuff

Pink Grapefruit and Avocado Salad – Eating Well Magazine

Good Green Tea Smoothie – Eating Well Magazine

and don’t forget Avocado toast and Guacamole!


What is a Superfood?

A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!

A Look at Superfoods: Tomatoes

Superfoods: Tomatoes

tomato

A 16 week look at Superfoods

 

This Week’s Featured Superfood: Tomatoes

Tomatoes have quite the history from being considered poisonous to being caught in the great fruit or vegetable debate, but no matter the drama tomatoes are packed full of healthful nutrients making it one of our 16 superfoods.

What makes Tomatoes so super?

  • Vitamin C  – Good for eye health, cardiovascular health,  repairs and regenerates tissue, decreases LDL, decrease triglycerides, is an antioxidant working against free radicals and may protect against certain types of cancer.  Vitamin C also may help reduce the effects of nitrates in food and aids in the absorption of Iron
  • Vitamin A – Vital in the growth of bone, key for good vision, important for a healthy immune system,  helps our skin and mucus membranes by protecting against bacteria and viruses and is helpful in reproduction.
  • Potassium – Helps the heart, kidneys, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke.
  • Lycopene – cancer preventing properties, heart healthy properties, protects the skin from UV rays, may be preventative against atherosclerosis and is helpful in preventing the damage of free radicals in the cells.  Healthy oils may help increase absorption of Lycopene.
  • Lutine -Zeaxanthin –  may help prevent age related Macular Degeneration and cataracts and may help prevent clogging of the arteries of the neck.

This makes tomatoes a mighty Superfood!  Enjoy!

Note: Tomatoes are often Genetically Modified, while the USDA says GMO’s are safe it is my personal feeling that there is not enough evidence either way and when in doubt it is better to be more conservative in your choice.  That said, if you are unable to find Non-GMO tomatoes please eat the tomato, it is too rich in vitamins and nutrients to pass it by.

Recipes

Bruchetta – The Pioneer Woman

Crapese Salad Skewers – The Gingham Apron

Stuffed Tomatoes – Sunny Anderson

Gazpacho – Wolfgang Puck

Sausage Meatballs with Red Gravy – Emeril  (This recipe may be adapted to make it healthier)

Classic Marinara Sauce – NY Times

And don’t forget the basic Tomato sandwich!


Fruit or vegetable? Botanically speaking, fruit.  But…under customs law they are vegetables.  To learn more visit NPR’s “When the Supreme Court Decided Fruits Were Vegetables”.

Tomatoes are part of the dangerous Night Shade family and were considered to be poisonous at one time, mainly by the British and early Americans.  Though the tomato itself is safe, the leaves are not and should not be consumed.


What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!

A Look at Superfoods: Berries

Superfoods: Berries

Strawberries

A 16 week look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!

This Week’s Featured Superfood: Berries

Berries are full of phytonutrients, antioxidants, and packed with vitamins.

  • Blueberries – The super berry of the berries, they have anti-inflammatory nutrients and have been shown to  improve the neurotransmitter function of the brain, help blood flow and cardiovascular health, lessen the risk of cancer, improve memory, improve vision, and decrease belly fat.
  • Strawberries – High in phenols, high in antioxidants, especially Vitamin C.  May be helpful in preventing cataracts and macular degeneration, cancer fighter and prevents collagen destruction and inflammation thereby helping with wrinkles
  • Blackberries – High in cancer fighting compounds,  may help lower cholesterol, prevents collagen destruction,  high levels of antioxidants, helps with digestive health, and heart health.
  • Cherries – May promote cell and tissue health as well as reduce arthritis pain, help us sleep better, prevent wrinkles, reduce belly fat, lower risk of stroke.

In addition to these berries try some less common berries such as goji, bilberries.  Each berry has its own unique set of phytonutrients and antioxidants, so mix it up and add a wide variety of berries into your diet and enjoy this superfood.


How to get more berries into your diet

Add them to yogurt, cereal, or as toppings on pancakes or make a smoothie.

Spinach and Strawberry Salad

Blueberry and Kale Grain Salad

Baby Kale and Blackberry Salad

Grilled Salmon with Quick Blueberry Pan Sauce

Berry Superfood Smoothie Recipe

1 cup of greek yogurt*

1/2 Blueberries*

4-5 Strawberries*

1/2 cup Blackberries*

Vanilla or Strawberry protein powder, my favorite is Shaklee Life Shake

A handful of ice

1/2 banana

1 cup spinach*

Additional liquid to make smooth: Pomegranate* juice,milk, apple juice,  other.

Blend until smooth adding the additional liquid of choice to reach the consistency you desire.

*Superfood