Cyndi's Top Ten Healthiest Foods

This list is based on health beifits, taste, and afordability.


1: Broccoli
The vegetables that are part of the brassia family such as broccoli are an excellent sources of isothiocyanates. “Isothiocyanates fight cancer by neutralizing carcinogens… They also reduce their poisonous effects and stimulate the release of carcinogen killers, speeding up their removal from the body” (Bowden, 2007, p 24).
Broccoli also has antioxidant properties, specifically indole-3-carbino which can protect against carcinogenic effects of pesticides and toxins (Bowden, 2007, p 25). Broccoli contains sulforaphane which “increases the activation of enzymes known as phase 2 enzymes which help fight carcinogens” (Bowden, 2007, p 25). Broccoli is also one of the foods least contaminated by pesticides.
One cup of broccoli “contains more than 28 g of protein, 25 g of fiber, 288 mg of potassium, 48 g of calcium, 81 mg of vitamin c, plus folate, magnesium, phosphorus, beta-carotene, vitamin A and 1,277 mcg of the superstars of the eye nutrition, lutein and zeaxanthin” (Bowden, 2007, p 25).
Broccoli is very inexpensive and can be eaten raw or lightly cooked; alone or in combination with other food.
2: Blueberries
Blueberries are one of the best fruits. They have anti-aging properties because they are packed with antioxidants. Blueberries have anti-inflammatory properties. Inflammation is part of every major disease like, “Alzheimer’s, Parkinson’s, diabetes, and heart disease…” (Bowden, 2007, p 101).
Bowden states that blueberries keep your memory sharp. Blueberries help fight against cardiovascular disease, they taste great and cost approximately $4 per container. I like to eat my blueberries in a milk shake with cranberries, bananas, strawberries and a little bit of spinach
3: Spinach
Spinach is one the best sources of vitamin K which helps get minerals to the bone (Bowden, 2007, p 60). Spinach also has a good amount of calcium, vitamin A, folic acid, manganese, magnesium, vitamin C, iron and an effective anti-inflammatory called quercetien (Bowden, 2007, p. 60). Spinach has many compounds that help fight aging and cancer. Spinach also helps reduce inflammation in the brain. It has lutein which protects against eye diseases and vision loss.
Baby spinach is my favorite. A large bag can be bought for $2. Bowden recommends adding a little olive oil so that the lutein can be absorbed.
4: Flaxseed Oil/Flaxseeds
Flaxseed and Flaxseed oil is one of the best sources of Omega-3. The body does not produce alpha-linolenic acid (Omega-3), which is why it is considered an essential nutrient.
Flaxseed also contains omega-6 and omega-9s. They protect against cancer “like breast cancer, uterine and prostate cancers” (Bowden, 2007, p. 304).
In four table spoons of flaxseed oil there are 6 g of protein and 8 g of fiber. Flaxseed also has anti-inflammatory and antioxidant properties. Bowden states that “flaxseed promotes cardiovascular and colon health, can boost immunity, promotes healthy skin and helps stabilize blood sugar” (Bowden, 2007, p. 305).
I like milled flaxseed, especially on steamed green beans with lemon juice. Milled flaxseed is affordable and costs approximately $3 a box.
5: Butternut Squash
Bowden states that “[b]utternut squash is an absolute vitamin A giant… (Bowden, 2007 p. 62). Butternut squash contains a high amount of “both beta-carotene and alpha-carotene, which has many benefits of its own” (Bowden, 2007 p. 62).
Unlike the other squashes the butternut has a good amount of beta-cryptoxanthin, a carotenoid that may lower the risk of developing lung cancer (Bowden, 2007 p. 62). According to Bowden the “Cancer Epidemiology Biomarkers and Prevention followed more than 63,000 people in China and found that those eating the most cryptoxanthin rich foods had a 27 percent lower risk for lung cancer” (Bowden, 2007 p. 62).
My favorite way to eat it is by making it in a beef stew. It is very affordable; a butternut squash is about $2-3.
6: Cinnamon
My favorite spice is cinnamon, it can lower blood sugar without “imposing toxic cost on the body” (Bowden, 2007 p. 278). A new phytochemical in cinnamon has been identified as chalcome polymers. “Cinnamon also contains anthocyanins which improve capillary function” (Bowden, 2007 p. 278). Cinnamon can also stop ulcers, relieve nausea, gas, reduce blood sugar, bad cholesterol, and blood pressure and increase the blood flow to the stomach. Cinnamon is a powerful antioxidant. Bowden states that “cinnamon can help with pain and joint stiffness in muscles and joints “(Bowden, 2007 p. 278). Cinnamon costs approximately $4 a bottle or $3 a bundle and can be used to flavor numerous dishes.
7: Almonds
Research has shown that almonds can help weight loss and reduce heart disease risk. “In a meta-analysis of seven almond studies, the results showed a 5.3 to 7.2 percent reduction in total cholesterol and a 6.8 to 10 percent reduction in LDL cholesterol…” (Bowden, 2007 p. 147). Almonds contain 6 grams of protein, 38 grams of dietary fiber, 80 mg of calcium, along with “phosphorous…vitamin E and…an excellent source of magnesium” (Bowden, 2007 p. 148).
Almonds are $6 a bag or more. I picked almonds over the other nuts and seeds because they are not only highly nutritious but taste and smell great.
8: Leeks
Regular consumption of leek reduces the risk of strokes, cardiovascular problems and prostate and colon cancer (Bowden, 2007 p. 48). Research suggests that leeks prevent macular degeneration, the number one cause of blindness in adults (Bowden, 2007 p. 48).
Leek also lowers LDL cholesterol. According to Bowden, leeks are a good source of the carotenoids lutein and zeaxathin, which are a good for the health of our eyes. Some of the many nutrients in leek are “fiber, calcium, iron, magnesium, phosphorous, potassium, vitamin K and more than 1,400 IUs of vitamin A” (Bowden, 2007 p. 48).
Leeks are very inexpensive; they usually cost $1 a leek. They’ve become popular due to the leek soup diet which emphasizes leek’s diuretic properties to help people lose water weight.


9: Sweet Potatoes
Bowden states that “sweet potatoes are loaded with vitamin A and hearty healthy potassium and they even have calcium. The Journal of Agriculture and Food Chemistry has “found an extract from a baked sweet potato has chemopreventive (cancer-fighting) properties” (Bowden, 2007 p. 64). Sweet potato also has quercetin. Quercetin is a very powerful “anti-inflammatory, and chlorogenic acid, an antioxidant” (Bowden, 2007 p. 64).
People who are over weight or need to control their sugar intake need to be careful because sweet potatoes run 16 and 20 in glycemic load.
Sweet potatoes are a decent value at approximately $2 per pound and can be eaten in a large variety of ways. My favorite is to eat them in the same way as mashed potatoes.
10: Avocado
Avocados reduce the risk of cancer and diabetes and lower cholesterol because of a monounsaturated fat called oleic acid. They are also great for the eyes, heart and skin. “In research at the Instituto Mexicano del Seguro Socailin Mexico, forty-five volunteers who ate avocados everyday for a week experienced an average 17 percent drop in total blood cholesterol” (Bowden, 2007 p. 97).
Avocados contain a lot of fiber, about 11-17g per avocado. They also have potassium, folate, vitamin A, beta-carotene and beta cryptoxanthin (Bowden, 2007 p. 98). Avocados are eaten raw, they taste great, especially coupled with meat or in salads and guacamole. They cost $1.50 to under a dollar per avocado depending on the time of year.

Reference
Bowden, J. (2007). The 150 Healthiest Foods on Earth. Beverly, MA: Fair Winds Press.

Squash: A Nurtitional Power House.

Butternut Squash and Beef Stew


a brothy version of the butternut squash and beef stew

butternut squash seeds roasted with olive oil and a pinch of salt

Hey meat lovers looking for a yummy healthy stew to keep you warm on these cold winter nights?

The aroma that came from cooking this dish was one that I had never smelt before. It was heaven, and when I tasted it, it was like nothing I have ever had. I felt like I was a chef at a five star restaurant, watching my dish get a 5 star rating.

All of these ingredients are very healthy and make for a delicious stew. Squash is a great source of natural folate, which is especially good for pregnant women. Squash also helps fight against birth defects, promotes overall good health and much more ( look below for the list).

Oh and don't throw away the seeds, butternut seeds make for a perfect snack that can be cooked just like pumpkin seeds and are one of the best foods to prevent prostate cancer.

Ingredients:

• 3 tablespoon olive oil
• 1 onion, peeled and chopped
• 2 cloves garlic, chopped
• 1 tablespoon rosemary
• 1 tablespoon chopped fresh thyme
• 2 pounds stew beef
• 1/2 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons all-purpose flour
• 1 cup cooking wine
• 1 pound butternut squash, trimmed and cut
• 1/4 cup cherry tomatoes
• 3 to 4 cups water (add a chicken boullion for extra flavor)
• 2 tablespoons fresh chopped flat-leaf parsley

Directions
1. heat 3 tablespoons of olive oil over medium heat.
2. Add the onions, garlic, rosemary, and sauté until the onions are tender, about 2 minutes.
3. Add the beef in salt and pepper and flour, and turn the heat to high.
4. Cook until the beef is browned.
5. Add the wine. Stir up all the brown bits off the bottom of the pan.
6. Add the butternut squash and tomatoes and stir to combine.
7. Add water over the beef and squash. ( or beef broth).
8. Bring the stew to a boil over high heat, and then reduce the heat to low and simmer, covered, for 1 hour.
9. Sprinkle with the chopped parsley.

If you don’t know how to cut butternut squash click on the link bellow:
http://www.chow.com/stories/11338


Health benefits of squash:

• Promotes Optimal Health
• Supports Men's Health
• Promotes Lung Health
• Helps Prevent Birth Defects
• Heart Attack Preventive
• Supports Colon Health


Just a small amount of squash packs a lot of fiber, perfect for your daily fiber intake. The author of 150 Healthiest Foods on Earth states that butternut squash " is an absolute vitamin A giant, weighing at a whopping 22,868 IUs per cup... Butternut is unique among the squashes in that it has substantial amount of beta-crypoxathain, a carotenoid that may lower the risk of developing lung cancer" ( Jonny Bowden, 2007,pg.62).


Stay Healthy,
Cyndi

Naturally heal arthritis

Help heal your rheumatoid arthritis.

It is important to know what you’re suffering from. The word 'arthritis' means 'inflammation of the joints'. It is derived from two Greek words: athron, meaning joints; and itis, meaning inflammation. Arthritis occurs in various forms for example, osteoarthritis and rheumatoid arthritis. Osteoarthritis is a degenerative joint disease which usually occurs in the older age-group. Rheumatoid arthritis is a serious disease which affects not only the joints of the fingers, wrists, hips, knees, and feet, but also the muscles, tendons and other tissues of the body.

In studies done to see what can naturally heals arthritis the following foods and vitamins have been clearly identified.

Keep in mind that the body is as healthy as the foods we put into it. Thus a balanced diet is essential to our health.

• Omega Complete or Omega 3-6-9

Omega rich foods include seafood such as fish.

• Carotene:

include: winter squash, pumpkin, persimmons, papaya, tangerines, red peppers, corn, oranges and apricots.

• Vitamin C

Like oranges, strawberries,

• Extra virgin olive oil (good to add a little to your salad)

• Selenium : Some of the best foods for selenium: Brazil nuts, tuna (to avoid mercury, buy canned light tuna), crab, oysters, tilapia, pasta (whole-wheat), lean beef, cod, shrimp, whole grains, turkey and wheat germ.

• Bioflavonoid: blackberries, black currants, blueberries, eggplant, elderberries, raspberries, cherries, boysenberries, red/black grapes, strawberries and plums

• Vitamin C, E, D and Zinc.

These are some vitamins that are very important for everyone but especially for those who have arthritis, because these vitamins directly help heal your bones.

• Green tea
  

Green tea is considered effective for treating arthritis conditions because it is has antioxidants. Expert’s claim that effective compounds like flavonoids come alive in the green tea leaves when boiled or steamed. These antioxidant compounds are also found in fresh fruits and vegetables.

Foods to Avoid if you have arthritis

Some of the food groups that are suspected of causing pain are the nightshade group. These are as follows,

• White potatoes
• Tomatoes
• Eggplant
• Bell peppers
• Red meat
• Lemons
• Grapefruit
• Corn
• Wheat
• Rye
• Milk
• Eggs
• Coffee
• Sugar
• Cheese

Dr. Nancy Snyderman states, “Some foods may be worth giving up, even without an allergy. Meat contains a type of fat that stimulates the production of inflammatory agents in your body. Adopting a vegetarian diet may help. Patients with RA put on a vegetarian diet showed improvement within a month. A vegan diet may be the most helpful. For some people, giving up dairy products was helpful.” (http://yourtotalhealth.ivillage.com/foods-arthritis.html)

Other alternatives that help

• Reiki
• Massage
• Acupuncture

The Digestive System

THE FUNCTIONS OF THE DIGESTIVE TRACT

Your digestive tract is a system that has many functions. Its primary function is to turn food into the energy you need to survive and package the residue for waste disposal. There are many parts to the digestive system. Your mouth is the first part to the system, than your esophagus, followed by your stomach, small intestine, pancreas, liver, gallbladder, colon, rectum and anus.

There are many causes and contributions to an unhealthy digestive tract. Below you will find a list of a few of them.

• Poor eating habits
• Poor quality food
• Stress

(Gladstar, 2008, p. 93).

There are many indications of an unhealthy digestive tract:

• Sluggish elimination of waste “Sluggish bowl movements”
• Gas
• Poor assimilation of nutrients.

(Gladstar, 2008, p. 93)

VITAMINS, PROTIENS & FATS

VITAMINS: Vitamins, proteins, and fats are an essential part of a balanced diet and can help the digestive tract function in a healthy way. However, it is unnecessary to take vitamin supplements if you are eating a balanced diet. Michael Tierra believes that “most deficiencies are caused by a breakdown of physical metabolism rather than a particular nutrient missing from the food we eat” (Tierra, 1998, p. 61).

PROTEIN: Protein is very important for the body and can be found in food such as meat, eggs and dairy. Protein has two important functions. One of the functions is to repair damaged tissues and cells through there normal break down. The other function of protein is to stimulate and maintain bodily metabolism (Tierra, 1998, p. 51).

FAT: Fats often get a bad reputation for being a primary cause of obesity and thus have been considered unfavorable and unwanted. However, unsaturated fats and oils are important to one’s health. “There are some oils that in moderation actually assist in the burning of stored fat, such as; olive oil, sesame oil, clarified butter” (Tierra, 1998, p. 52).

KITCHEN SPICES

If you look for a healthy digestive system in your spice rack you may find some simple home remedies. Gladstar states that you can “add ginger and cayenne to your food or make a warm tea with them. Use fresh grated ginger and only a few grains of cayenne.” (Gladstar, 2008, p. 94).

There are many herbs and supplements that can support good digestion and many different methods to apply these herbs. The book Herbal Recipes For Vibrant Health by Rosemary Gladstar has a few recipes. Below you will find a list of Gladstar’s recipes.

• Make a mix of carminative seeds such as anise, cardamom, cumin, dill and fennel, and chew them between meals.
• Digestive bitter tincture

2 parts fennel

1 part artichoke leaf

1 part dandelion root

1 part organically cultivated gentian

½ part ginger.

Take a teaspoon before and after meals (Gladstar, 2008, p. 95).

References

Required Study Guide; Basic Herbology, HRB 131 [Pamphlet]. (2008). Birmingham: Clayton College of Natural Health Inc.

Gladstar, R. (2008). Rosemary Gladstar's Herbal Recipes for Vibrant Health. North Adams, MA: Storey.

Tierra, M. (1998). The Way of Herbs. New York, NY: Pocket Books.

The Structure and Function of the Digestive System. (2009). Retrieved December 30, 2009, from

http://my.clevelandclinic.org/anatomy/digestive_system/hic_the_structure_and_function_of_the_digestive_system.aspx

Asparagus; The health benifits, how to eat it, & a recipe NEEDS EDITING

There are three different colors of asparagus, white purple and the most commonly used green.

Choosing and Storing Asparagus
The key is to select straight, firm, uniformly sized spears with closed tips. Asparagus deteriorates rapidly, so it’s important to select bundles that are refrigerated. They should also be used within two or three days of purchase. If you do need to keep it for a day or two, the best way is to place the spears upright in a bowl (or even a small vase) of cold water. Alternatively, you can wrap the ends of the spears in a damp paper towel and refrigerate them.
-asparagus 101

Health benefits:
• A Natural Diuretic
• Food for Healthy Gut Flora
• A Birth Defect Fighter

How to cook Asparagus:

Like most vegetables asparagus does not have to be cooked, it can be eaten as is. You will want to cut the rough ends before you eat it. Some people like to add a little bit of olive oil. There are however many recipes for cooked asparagus.


Recipe from cooking light
Ingredients
• 4 cups water
• 1 (3 1/2-ounce) bag boil-in-bag long-grain rice
• 2 1/4 cups chopped asparagus (about 1 pound)
• 1 tablespoon peanut oil
• 1 tablespoon sugar
• 2 tablespoons rice vinegar
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon bottled minced ginger
• 1 teaspoon hot chili sauce with garlic (such as KA•ME)
• 1 pound extrafirm tofu, drained and cut lengthwise into 9 pieces
• 1 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 3/4 cup preshredded carrot
• 1 teaspoon dark sesame oil
Preparation
Bring 4 cups water to a boil in a 2-quart saucepan. Add bag of rice, submerging bag completely in water. Boil 10 minutes. Carefully remove bag from pan, leaving boiling water in pan. Add asparagus to pan; cook 1 minute. Drain.
While rice cooks, heat peanut oil in a large skillet over medium-high heat. Combine sugar, vinegar, soy sauce, ginger, and chili sauce in a small bowl. Sprinkle tofu with 1/2 teaspoon salt and pepper. Add tofu to pan; cook 3 minutes on each side or until browned. Add soy sauce mixture; cook 20 seconds, stirring constantly. Remove from heat. Combine rice, asparagus, 1/2 teaspoon salt, carrot, and sesame oil. Serve tofu over rice.

Quick Note: Non-Fat milk

I only use non-fat milk even when using it in my milk baths, too bad I was wrong for doing so.... Dr. Haas explains in his book Staying Healthy with Nutrition that non-fat milk actually depletes calcium in the body.

So, enjoy your milk :)