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31 Days of Raw: Day #31 – Pumpkin

10/31/2010

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31 Days of Raw: Day #31 Pumpkin


Considering this is Halloween Evening, and many of you have carved pumpkins in your home, here are some great facts about that wonderful fruit (yes, it's a fruit - it has seeds!) and some fun ways to prepare it! Did you know that the Natives used pumpkins, isqoutm or isquotersquash as they were called, for food and even healing? Not only did they flatten and dry thin strips of pumpkin, making them into mats, but research shows, many Native American tribes were well aware of the pumpkin's healing properties.   

      * Yuma tribes created an emulsion from pumpkin seeds and watermelon to help heal wounds.
                 The seed oil was also used to treat burns and wounds.

    * Catawabas ate pumpkin seeds either fresh or dry as a medicine for kidney support.

    * Menominees mixed powdered squash and water to for urinary support.

    * Modern folk healers believe the pumpkin to be beneficial in ridding the body of intestinal
             worms and also believe the ground stem of the pumpkin brewed into a tea may help ease
               women during their menstrual cycle.

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Pumpkins

Rich in antioxidants:
Pumpkins are packed with a number of immune-boosting antioxidants, including alpha-carotene and beta-carotene, which give this fall vegetable its orange hue. These antioxidants play a number of key roles in keeping our bodies healthy. They protect our eyes, enhance our immune system and aid in cancer prevention. Alpha- and beta-carotene are also carotenoids, or precursors to vitamin A, which the body uses to maintain healthy vision and skin.

High in fiber:
Pumpkins are high in fiber; one cup of pumpkin meat contains 3 grams of dietary fiber, which the body uses to control blood sugar, lower bad cholesterol and aid in weight loss.

Low in calories (and fat):
Pumpkin is naturally low in fat and calories (one cup contains only 49 calories), making pumpkin a healthy snack (and probably a healthier pie option, too). If plain pumpkin isn't sweet enough, skip the sugar and try adding cinnamon to enhance pumpkin's flavor. (Cinnamon is good for you, too.)

Good source of vitamins:
Vitamin A aside, pumpkins contain high amounts of other essential vitamins and minerals, such as vitamins C and E, magnesium, potassium and iron.

Better Vision
The beta-carotenes found in pumpkin are converted to retinols, vitamins which are important for vision – particularly night vision. Studies have shown that beta-carotenes can also reduce the risk of age-related cataracts. Previous studies have suggested that beta-carotenes could lessen the risk of age-related macular degeneration of the eye, although several recent studies have called this benefit into question.
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Pumpkin Pie Pudding
  • 2 Cups raw pumpkin, cubed
  • 4 Tbsp Lemon Juice
  • 3 dates, soaked
  • 1 Cup almonds
  • ½ Cup shredded coconut
  • ½ Cup raisins, soaked
  • ¼ tsp Nutmeg
  • 1 tsp cinnamon
  • 2 Tbsp honey
  • ½ tsp ginger
Blend the pumpkin, almonds, lemon juice and soaked dates, adding water for a smoother consistency. Pour into mixing bowl and fold in coconut, raisins, and spices. 
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31 Days of Raw: Day #30 – Cinnamon

10/28/2010

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31 Days of Raw: Day #30
Cinnamon

Cinnamon is one of the oldest spices known.  In the ancient world, cinnamon was more precious than gold and was regarded as a gift fit for monarchs. In fact, Pliny the Elder in the first century AD valued cinnamon at 15 times the value of silver. Nero, emperor of Rome in the first century AD, burned 12 months supply of cinnamon at the funeral of his wife - an extravagant gesture to signify the depth of his loss. Cinnamon has been used since ancient times both as a culinary spice and for medicinal and other purposes. The ancient Egyptians included cinnamon in their embalming mixture. Moses combined cinnamon, cassia, and other spices with olive oil to anoint the Tabernacle and its furnishings.It was mentioned in the Bible and was used in ancient Egypt not only as a beverage flavoring and medicine, but also as an embalming agent. Around this time, cinnamon also received much attention in China, which is reflected in its mention in one of the earliest books on Chinese botanical medicine, dated around 2,700 B.C. Cinnamon’s popularity continued throughout history. It became one of the most relied upon spices in Medieval Europe. Due to its demand, cinnamon became one of the first commodities traded regularly between the Near East and Europe. Ceylon cinnamon is produced in Sri Lanka, India, Madagascar, Brazil and the Caribbean, while cassia is mainly produced in China, Vietnam and Indonesia.During the Middle Ages, the Arabs carried cinnamon and other spices along the old caravan trade routes to Alexandria, Egypt. From there it was shipped to Europe. The Arabs constructed many exotic stories about the great difficulty of harvesting cinnamon to account for its scarcity and justify the high price of the spice.
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Cinnamon
Arthritis
Cinnamon has recently been shown to act as a natural remedy for Arthritis pain.

Diabetes
Research suggests that cinnamon may help treat Type 2 Diabetes by lowering blood sugar levels and increasing the amount of insulin production in the body.

Cholesterol
Recent studies have shown that consuming small amounts of cinnamon can help reduce LDL cholesterol (the bad one). Simply eat half a teaspoon of cinnamon powder daily. The cinnamon can be added as a mild sweetener to coffee or tea.

Headaches and Migraine Pain
Cinnamon has been found to be an effective natural remedy for eliminating headaches and migraine relief.

Toothaches
Cinnamon has been known to help relieve toothache pain. Simply make a paste using five teaspoons of honey mixed with one teaspoon of cinnamon powder. Apply a small amount of this paste directly onto the aching tooth 2 or 3 times daily until the pain is relieved. You can store any extra paste in a small container at room temperature.  Preliminary results from studies have indicated that cinnamon has antifungal, antibacterial and antiparasitic properties. Cinnamon has been found to be effective in fighting vaginal yeast infections, oral yeast infections, stomach ulcers and head lice.

Anti-Clotting Actions
Cinnamaldehyde (also called cinnamic aldehyde) has been well-researched for its effects on blood platelets. Platelets are constituents of blood that are meant to clump together under emergency circumstances (like physical injury) as a way to stop bleeding, but under normal circumstances, they can make blood flow inadequate if they clump together too much. The cinnaldehyde in cinnamon helps prevent unwanted clumping of blood platelets. (The way it accomplishes this health-protective act is by inhibiting the release of an inflammatory fatty acid called arachidonic acid from platelet membranes and reducing the formation of an inflammatory messaging molecule called thromboxane A2.) Cinnamon's ability to lower the release of arachidonic acid from cell membranes also puts it in the category of an “anti-inflammatory” food that can be helpful in lessening inflammation.

Anti-Microbial Activity
Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. In laboratory tests, growth of yeasts that were resistant to the commonly used anti-fungal medication fluconazole was often (though not always) stopped by cinnamon extracts. Cinnamon’s antimicrobial properties are so effective that recent research demonstrates this spice can be used as an alternative to traditional food preservatives. In a study, published in the August 2003 issue of the International Journal of Food Microbiology, the addition of just a few drops of cinnamon essential oil to 100 ml (approximately 3 ounces) of carrot broth, which was then refrigerated, inhibited the growth of the foodborne pathogenic Bacillus cereus for at least 60 days. When the broth was refrigerated without the addition of cinnamon oil, the pathogenic B. cereus flourished despite the cold temperature. In addition, researchers noted that the addition of cinnamon not only acted as an effective preservative but improved the flavor of the broth.(October 1, 2003)

Blood Sugar Control
Cinnamon may significantly help people with type 2 diabetes improve their ability to respond to insulin, thus normalizing their blood sugar levels. Both test tube and animal studies have shown that compounds in cinnamon not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them, thus significantly increasing cells’ ability to use glucose. Studies to confirm cinnamon’s beneficial actions in humans are currently underway with the most recent report coming from researchers from the US Agricultural Research Service, who have shown that less than half a teaspoon per day of cinnamon reduces blood sugar levels in persons with type 2 diabetes. Their study included 60 Pakistani volunteers with type 2 diabetes who were not taking insulin. Subjects were divided into six groups. For 40 days, groups 1, 2 and 3 were given 1, 3, or 6 grams per day of cinnamon while groups 4, 5 and 6 received placebo capsules. Even the lowest amount of cinnamon, 1 gram per day (approximately ¼ to ½ teaspoon), produced an approximately 20% drop in blood sugar; cholesterol and triglycerides were lowered as well. When daily cinnamon was stopped, blood sugar levels began to increase. (December 30, 2003)

Cinnamon's Scent Boosts Brain Function
Not only does consuming cinnamon improve the body’s ability to utilize blood sugar, but just smelling the wonderful odor of this sweet spice boosts brain activity! Research led by Dr. P. Zoladz and presented April 24, 2004, at the annual meeting of the Association for Chemoreception Sciences, in Sarasota, FL, found that chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants’ cognitive processing. Specifically, cinnamon improved participants’ scores on tasks related to attentional processes, virtual recognition memory, working memory, and visual-motor speed while working on a computer-based program. Participants were exposed to four odorant conditions: no odor, peppermint odor, jasmine, and cinnamon, with cinnamon emerging the clear winner in producing positive effects on brain function. Encouraged by the results of these studies, researchers will be evaluating cinnamon’s potential for enhancing cognition in the elderly, individuals with test-anxiety, and possibly even patients with diseases that lead to cognitive decline. (May 9, 2004)

Calcium and Fiber Improve Colon Health and Protect Against Heart Disease
In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good source of dietary fiber, iron and calcium. The combination of calcium and fiber in cinnamon is important and can be helpful for the prevention of several different conditions. Both calcium and fiber can bind to bile salts and help remove them from the body. By removing bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thereby reducing the risk of colon cancer. In addition, when bile is removed by fiber, the body must break down cholesterol in order to make new bile. This process can help to lower high cholesterol levels, which can be helpful in preventing atherosclerosis and heart disease. For sufferers of irritable bowel syndrome, the fiber in cinnamon may also provide relief from constipation or diarrhea.

A Traditional Warming Remedy
In addition to the active components in its essential oils and its nutrient composition, cinnamon has also been valued in energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh ginger. Description Cinnamon is the brown bark of the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is available in either its whole quill form (cinnamon sticks) or as ground powder. While there are approximately one hundred varieties of Cinnamonum verum (the scientific name for cinnamon), Cinnamonum zeylanicum (Ceylon cinnamon) and Cinnamomun aromaticum (Chinese cinnamon) are the leading varieties consumed. Ceylon cinnamon is also referred to as “true cinnamon”, while the Chinese variety is known as “cassia”. While both are relatively similar in characteristics and both feature a fragrant, sweet and warm taste, the flavor of the Ceylon variety is more refined and subtle. Ceylon cinnamon is more rare in North America than the cassia, the less expensive variety, which is the most popular in the United States.
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Cinnamon Candies
  • 6 dates
  • 2 almonds
  • 3 tsp cinnamon
Process dates, almonds, and cinnamon. Roll into small tubes (like tootsie rolls) and sprinkle some cinnamon and sesame seeds on top.  Pop into your mouth and savor slowly. ;)
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31 Days of Raw: Day #29 – Brazil Nuts

10/28/2010

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31 Days of Raw: Day #29 
Brazil Nuts


I don't use Brazil Nuts very often. First, the are rather expensive where I live...and second, it's possible to overdose, so I keep my intake rather limited. It is one of my favorite pie crusts, however, and the best nut butter I've ever tasted...far better than peanut butter. In fact, that's the recipe I'll share with you. Enjoy making your own Brazil Nut Butter. :)
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Brazil Nuts

Selenium and Heart Disease
Studies have shown that those who live in areas with high concentrations of selenium in the soil suffer less heart disease. Selenium plays an important antioxidant role in activating the enzymes that detoxify rancid fat in membranes. Secondly, human platelets contain more selenium than any other tissues which suggest that high concentrations of selenium in platelets may help prevent blood clots. Brazil nuts are one of the best sources of selenium, with one ounce containing a whopping 544mcg.

Selenium and Cancer
Although numerous studies link low selenium levels with higher cancer rates, including skin cancer, lung, prostrate and colon cancer, it is unlikely that selenium on its own is responsible. As part of the network antioxidant group, selenium is necessary for the body to make glutathione, which in turn, recycles vitamin C which then recharges vitamin E. By boosting the entire network, selenium gives the body the ammunition it needs to fight disease. Eating a few Brazil nuts a day and taking a good antioxidant supplement will ensure maximum health benefits.

Healthy Thyroid
Other health benefits of Brazil nuts include a healthy thyroid. The thyroid depends on selenium to function properly. Selenium is an component of the enzyme that helps convert thyroxine, the less active thyroid hormone, to the active one, triiodothyronine. Eating Brazil nuts will help convert this and may be helpful for anyone taking conventional thyroid medication.

The recommended daily allowance for selenium is 75 micrograms for men and 55 micrograms for women. Most Western diets contain nowhere near this amount of selenium. Both low consumption of selenium-rich foods and low blood levels of selenium have been strongly linked with an increased risk of heart attacks, stroke and many cancers.
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Brazil Nut Butter
  • 1 cup Brazil Nuts
  • 1/2 cup dates
  • pinch of salt
  • water for consistency
  • 1 tsp cinnamon
Blend or process till smooth (or chunky...your choice)
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31 Days of Raw: Day #28 – Butternut Squash

10/28/2010

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31 Days of Raw: Day #28
Butternut Squash


I always enjoyed cooked butternut squash and have to admit that I was rather intimidated by the raw version.  Squash aren't the easiest things to cut when raw, and it took me some time till I had adventured toward it. However, I learned quickly that butternut squash are the easiest of the squash varieties to prepare while raw. You can use butternut just like zucchini and make noodles out of them...it's a different flavor and quite yummy.  My favorite way to prepare it is in soup, however, and I'll share that recipe at the end. :)
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Butternut Squash

High in Fiber, Low in Fat
According to the Mayo Clinic, fiber is good for the gastrointestinal system, as it aids in the digestive process. Low-fat foods help with weight maintenance and can lower the risk for heart disease and diabetes.

Potassium
Dr. George Obikoya, recognized for his work on the importance of vitamins and minerals, claims that the electrolyte potassium is known to help lower blood pressure and be good for the cardiovascular and nervous systems. It can reduce joint stiffness due to conditions like arthritis, and is identified as being a natural pain reliever. Stored in the muscles, it can help manage headaches and migraines, and lead to rapid improvement of cuts and bruises.

Folate
Commonly recognized by the American Gynecological and Obstetrical Society, folate gets a lot of attention for its ability to help prevent brain and spinal-cord birth defects like spina bifida. It also aids in the prevention of heart attacks.

Omega-3 Fatty Acids
The American Heart Association supports the use of omega-3 fatty acids to help prevent heart attacks and strokes in people with coronary artery disease. It is believed that they lower risk for heart disease, cancer and arthritis. Omega-3 fatty acids are also recommended for the treatment of high cholesterol, high blood pressure and diabetes.

Vitamin B6
The Mayo Clinic endorses vitamin B6 to fortify the nervous and immune systems, help normalize blood pressure, and prevent heart disease.

Beta-carotene and Vitamin A
The antioxidant beta-carotene has amazing disease-preventing talents, according to the Mayo Clinic. The human body transforms beta-carotene into vitamin A, which can help reduce the risk of breast cancer, colon cancer and age-related macular degeneration. It also aids in the development of healthy lungs in unborn babies. Beta-carotene can even help prevent heart attacks and strokes by halting the build-up of oxidized cholesterol in the body. In terms of diabetes, it has been known to regulate blood sugars. Its anti-inflammatory powers can reduce symptoms of arthritis and asthma.

Magnesium
The Mayo Clinic approves the mineral magnesium to help with calcium absorption and to build strong bones and teeth. These qualities make it an excellent dietary choice for people with osteoporosis. It also promotes heart health by preventing blood clots and maintaining blood pressure to reduce the risk for heart attack and stroke.

Eye Health
The flesh of butternut squash gets its orange color from beta carotene, a carotenoid that the body converts to retinol, or vitamin A. The Linus Pauling Institute Micronutrient Information Center describes vitamin A, in the form of retinol and retinal, as essential for healthy eyes. Retinol binds to the protein opsin to form the visual pigment rhodopsin, which permits night vision by allowing rod cells to detect small amounts of light. A retinol deficiency leads to night blindness. Furthermore, long-term vitamin A deficiency leads to xerophthalmia, which can cause permanent blindness. Raw butternut squash provides about 400 percent of the daily value for vitamin A in every 100 g serving.

Heart Benefits
Butternut squash may provide nutritional benefits that improve heart health. It contains antioxidants such as beta carotene and vitamin C, which may lower the risk for heart disease by preventing free radicals from oxidizing LDL cholesterol. According to the Office of Dietary Supplements at the National Institutes of Health, lower vitamin C intake may lead to higher risk for coronary heart disease. A 100 gram serving of raw butternut squash has 35 percent of the daily value for vitamin C.  The fiber in butternut squash may contribute to heart health, too. According to the Mayo Clinic, dietary fiber may decrease inflammation and blood pressure.

Weight Management
Butternut squash can potentially aid in weight management. It has a low energy density, with about 45 calories per 100 grams. The Mayo Clinic identifies water and fiber as two components that make a food filling. Water composes about 86 percent of raw butternut squash, providing volume without calories. Raw butternut squash also has 8 percent of the daily value fiber per 100 g serving. Fiber can promote weight loss because it slows down digestion and makes you feel full longer. If you are eating butternut squash to lose weight, the preparation method is important. If you add high-calorie ingredients like butter and sugar, you will increase the calorie content of the dish.
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Butternut Squash Soup
  • 4 C butternut squash, peeled, seeded, diced
  • 2 C water
  • 1/2 cup sunflower seeds
  • 4 dates, pitted
  • 1 large, ripe banana
  • 1 t curry (yellow is best)
  • ¼ t allspice, dry ginger, cinnamon, cayenne
  • 1 sprinkle salt
Blend all until smooth and warm. Feel free to add more water if necessary.
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31 Days of Raw: Day #27 – Pumpkin Seeds (A.K.A Pepitas)

10/28/2010

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31 Days of Raw: Day #27 Pumpkin Seeds (A.K.A Pepitas)


I love Pepitas, which is how I eat them…shelled, raw and delicious! Most of the time I eat them straight…no processing, no mixing, no other foods, just a yummy snack.  However, like any seeds, they also become a wonderful mylk, delicious pie crust, satisfying dip, and wonderful flour. They are VERY inexpensive right now, and you can simply get your own when carving your pumpkin this month, so start munching!
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Pumpkin Seeds

Prostate Protection
They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

Improved Bladder Function
In some studies, pumpkin seed extracts improved bladder function in animals.

Depression Treatment
They contain L-tryptophan, a compound naturally effective against depression.

Prevention of Osteoporosis
Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.

Natural Anti-Inflammatory
Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.

Prevention of Kidney Stones
They prevent calcium oxalate kidney stone formation, according to studies.

Treatment of Parasites
They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.

Great Source of Magnesium
1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Lower Cholesterol
Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.

Cancer Prevention
The same phytosterols that lower cholesterol also protect against many cancers.
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Pumpkin Seed Pate
  • 1/2 cup pumpkin seeds
  • 2 tbsp extra virgin olive oil
  • 1/2 white onion
  • 1/2 tomato
  • 1/2 jalepeno
Process or blend until smooth - adding water for a smoother consistency.
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31 Days of Raw: Day #26 – Radishes

10/28/2010

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31 Days of Raw: Day #26 Radishes


I usually only enjoy radishes in salads, so after researching for this article, I've decided to start finding more ways to use them.  Holy moly, these little root veggies are incredible!  I had no idea! They are relatively inexpensive as well, so they may begin to take the place of other root veggies I use that are a bit more expensive.  I can’t wait to try a “stir fry” using radishes…I’ll let you all know how it goes.
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Radishes

Jaundice:
Radish is very good for the liver and the stomach and it is a very good detoxifier too, that is, it purifies blood. It is miraculously useful in jaundice as it helps removing bilirubin and also checks its production. It also checks destruction of red blood cells during jaundice by increasing supply of fresh oxygen in the blood. The black radish is more preferred in jaundice. The leaves of radish are also very useful in treatment of jaundice.

Piles:
Radish is very rich in roughage, i.e. indigestible carbohydrates. This facilitates digestion, retains water, cures constipation (one of the main causes for piles) and thus gives relief in piles. Being a very good detoxifier, it helps heal up piles fast. Its juice also soothes the digestive and excretory system and this also relieves piles.

Urinary Disorders:
Radishes are diurectic in nature, i.e. increase production of urine. Juice of radish also cures inflammation and burning feeling during urinating. It also cleans the kidneys and inhibits infections in kidneys and urinary system. Thus it helps a great deal in curing urinary disorders.

Weight Loss:
Radishes are very filling, i.e. fills your stomach and satisfies your hunger easily without giving you many calories, as they are low in digestible carbohydrates, high in roughage and contain a lot of water. It is a very good dietary option for those determined to lose weight.

Leucoderma:
The detoxifying and anti carcinogenic properties of radish make it useful in treatment of Leucoderma. The radish seeds are used in this case. They should be powdered and soaked in vinegar or ginger juice or cows urine and then applied on the white patches. Eating radish also aids treatment of Leucoderma.

Skin Disorders:
Vitamin-C, phosphorus, zinc and some members of vitamin-B complex, which are present in radish, are good for skin. The water in it helps maintaining moisture of the skin. Smashed raw radish is a very good cleanser and serves as a very efficient face pack. Due to its disinfectant properties, radish also helps cure skin disorders, such as drying up, rashes, cracks etc. and also refreshes it.

Kidney Disorders:
Being diurectic, cleanser and disinfectant, it helps cure many kidney disorders. Its diurectic properties help wash away the toxins accumulated in the kidneys. Cleansing properties clean kidneys up and lessens accumulation of toxins in the blood, thereby decreasing their concentration in the kidneys. Its disinfectant properties protect the kidneys from any infections too. Thus it is good for overall health of the kidneys.

Insect Bites:
It has anti pruritic properties and can be used as an effective treatment for insect bites, stings of bees, hornets, wasps etc. Its juice also reduces pain and swelling and soothes the affected area.

Fever:
It brings down the body temperature and relieves inflammation due to fever. Drink radish juice mixed with black salt. Being a good disinfectant, it also fights infections which cause fever, thereby helping cure it.

Respiratory Disorders, Bronchitis and Asthma:
Radish is an anti congestive, i.e. it relieves congestion of respiratory system including nose, throat, wind-pipe and lungs, due to cold, infection, allergies and other causes. It is a good disinfectant and also rich in vitamins, which protect respiratory system from infections.

Liver & Gallbladder:
Radish is especially beneficial for liver and gallbladder functions. It regulates production and flow of bile and bilirubin, acids, enzymes and removes excess bilirubin from the blood, being a good detoxifier. It also contains enzymes like myrosinase, diastase, amylase and esterase. It protects liver and gallbladder from infections and ulcers and soothes them.

Cholesterol Reduction
Studies have shown that radish root could be effective in lowering cholesterol levels.

Blood Pressure
Radishes are high in potassium which is helpful in regulating blood pressure. High blood pressure is positively associated with higher sodium intake and inversely associated with potassium, calcium, and magnesium intakes. Decrease of sodium and increase of potassium, calcium, and magnesium intakes, which are characteristic of the DASH diet (Dietary Approaches to Stop Hypertension), has an excellent blood pressure lowering effect. Salt restriction, alcohol moderation, weight loss, exercise, and a DASH diet can achieve decreases in systolic blood pressure of approximately 10 to 15 mm Hg when applied together. Decreased intakes of sodium alone, and increased intakes of potassium, calcium, and magnesium each alone decrease high blood pressure.

Liver and Digestive Support
Black radish root has been used in folk medicine since antiquity as a natural drug for the stimulation of bile function. Radishes contain a variety of sulfur-based chemicals that increase the flow of bile, thus helping to maintain a healthy gallbladder and liver and improving digestion. Radish leaf extract is reported to be beneficial gastrointestinal activities, and is known worldwide for its laxative properties.  The leaves of the radish are a well-known home remedy for jaundice, but as yet there is no research to confirm their effectiveness as a treatment for jaundice.

Cancer Prevention
The radish belongs to the brassica group of vegetables, which include cabbage, brussels sprouts, cauliflower and broccoli. Numerous studies suggest that brassica vegetables are protective against cancers of the lungs and alimentary tract.  Brassica or cruciferous vegetables appear to reduce the risk of some cancers perhaps by preventing the formation of carcinogens in your body or by blocking cancer-causing substances from reaching or reacting with sensitive body tissues or by inhibiting the transformation of healthy cells to malignant ones.  Cruciferous vegetables all contain sulforaphane, a member of a family of chemicals known as isothiocyanates. In experiments with laboratory rats, sulforaphane appears to increase the body’s production of phase-2 enzymes, naturally occurring substances that inactivate and help eliminate carcinogens. At the Johns Hopkins University in Baltimore, 69 percent of the rats injected with a chemical known to cause mammary cancer developed tumors vs. only 26 percent of the rats given the carcinogenic chemical plus sulforaphane.  Cruciferous vegetables are the dietary source of glucosinolates, organic compounds that give brassica vegetables their flavor. The chemo preventive potential of radishes is partly due to their glucosinolates content, and a study in Italy has shown the Japanese daikon to demonstrate anti-cancer activity toward three human colon carcinoma cell lines.
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31 Days of Raw: Day #25 – Chia Seeds

10/25/2010

2 Comments

 

31 Days of Raw: Day #25
Chia Seeds


Cha Cha Cha Chia! Chia, is familiar to most of us as a seed used for the novelty of the Chia Pet, clay animals with sprouted Chia seeds covering their bodies. Little is known, however, of the seeds tremendous nutritional value and medicinal properties. What?!  It’s food?!  Not only is it food…but it’s incredible food! I’ve discovered it and fell in love. Chia not only supplies many nutritional needs of mine, but is a fun little seed to play around with.  It helps make jello & tapioca pudding, and many other fun raw vegan dishes.  Still skeptical?  Just read…
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Chia Seeds

For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico. Known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running from the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.

            If you try mixing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.

In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

As a source of protein, the Chia, after ingestion, is digested and absorbed very easily.  This results in rapid transport to the tissue and utilization by the cells.  This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during growth periods if children and adolescents.  Also for the growth and regeneration of tissue during pregnancy and lactation, and this would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

Another unique quality of the Chia seed is its high oil content and the richest vegetables source for the essential omega-3 fatty acid.  It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains.   These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K.  Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture.  When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized   from linoleic acid.

The Chia seed is also a rich source of calcium as it contains the important mineral boron, which acts as catalyst for the absorption and utilization of the calcium by the body. 

There are additional benefits from the Chia seed aside from the nutritive enhancements when used as an ingredient. It was also used by the Indians and missionaries as a poultice for gunshot wounds and other serious injuries. They would pack the wounds with Chia seeds to avoid infections and promote healing. If you place a seed or two in your eyes it will clean your eyes and will also help to clear up any infections. There is a wealth of benefits beyond the information outlined in this article and treasure-trove of benefits yet to be discovered. Chia seed, having a qualitatively unique situational richness along with a profound nutritive profile is one of man’s most useful and beneficial foods and is destined to be the Ancient Food of the Future.
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Chia Pudding
  • 2 Bananas
  • 5 Strawberries
  • 1/4 cup Chia Seeds
Blend bananas and strawberries.  Transfer to a bowl and stir in Chia Seeds. Wait 10 minutes and stir again.  Within a half an hour, your pudding should be nice and thick. Enjoy!
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31 Days of Raw: Day #24 – Tomatoes

10/25/2010

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31 Days of Raw: Day #24 Tomatoes

 
Have you ever pick a tomato off the vine, dusted it off, and taken a bite out of it?  The pulp, seeds, and juices running down your chin as you savor the deliciousness...just imagine. I love that in Arizona you can grow food all year round.  In many parts of the country it is past time for tomatoes, but the fall planting season is upon us and we can continue to enjoy them.  If you have a particular sunny spot in your home, tomatoes can be grown year round. Mmmm…salsa, marinara, salad, soup, stuffed…any way you do tomatoes, they are incredible.  Today we will be learning why these babies should be on your grocery list every week.
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Anti-oxidant:

Tomatoes contain a lot of vitamins A and C, mostly because of beta-carotene, and these vitamins act as an anti-oxidant, working to neutralize dangerous free radicals in the blood stream. These dangerous free radicals can cause cell damage. And keep in mind, the more red the tomato, the more beta-carotene it contains. Also, remember that cooking destroys much of vitamin C, so stick with raw tomatoes for these benefits.

Diabetes:

Tomatoes also have plenty of the mineral chromium, which helps diabetics to keep their blood sugar level under control.

Smoking:

No, tomatoes can’t help you stop smoking, but what they can do is to help reduce the damage smoking does to your body. Tomatoes contain chlorogenic acid and coumaric acid, which help to fight against some of the carcinogens brought about by cigarette smoke.

Vision:

Because of all that vitamin A, tomatoes are also an excellent food to help improve your vision. This also means tomatoes can help your eyes be better about night blindness.

Heart troubles:

Due to potassium and vitamin B, tomatoes help to lower blood pressure and to lower high cholesterol levels. This, in turn, could help prevent strokes, heart attack and other potentially life-threatening heart problems.

Skin care:

Because of high amounts of lycopene, a substance found in many of the more expensive over-the-counter facial cleansers, tomatoes are great for skin care. The best way to use tomatoes for skin care is to peel a bunch of them, eight to twelve, then lay back and place the tomato skins on your face (or other skin areas). Make sure the inside of the tomato skins are against your skin, and let this sit for at least 10 minutes. Then wash off. You’re face will be cleaner and more shiny, though it also might be a little red from the tomatoes. Don’t worry, that red on your face will wear away.

Hair:

Remember all that vitamin A in tomatoes? Well, it’s good for keeping your hair strong and shiny, and its also good for your eyes, teeth, skin and bones.

Cancer:

Various studies have shown that because of all that lycopene in tomatoes, the red fruit helps to lessen the chances of prostate cancer in men, and also reduces the chance of stomach cancer and colorectal cancer. Lycopene is considered somewhat of a natural miracle anti-oxidant that may help to stop the growth of cancer cells.

Bones:

Tomatoes have a fair amount of vitamin K and calcium, both of which help to strengthen and possibly repair in minor ways bones and bone tissue.

Kidney stones and gallstones:

Eating tomatoes without the seeds has been shown in some studies to lessen the risk of gallstones and kidney stones.

Sources of Vitamins and Minerals

Tomatoes contain high amounts of vitamin C, a water-soluble vitamin needed for good wound healing, and bone and teeth formation. A medium-sized tomato contains about 23 mg of vitamin C. If you consume a tomato of this size every day, your vitamin C needs are already covered. Additionally, vitamin C increases the absorption of iron. As such, if you are taking an iron supplement (like ferrous sulfate), you can facilitate better absorption by eating tomatoes and taking the iron supplement afterward.

Tomatoes also contain provitamin A, vitamin B6 (pyridoxine), vitamin B3 (niacin), vitamin B9 (folate or folic acid) and potassium. Vitamin A promotes good vision and bone and teeth strength, while the B vitamins promote efficient energy utilization. Potassium is a mineral that helps decrease high blood pressure and protects against heart disease.

Weight Management

Tomatoes only contain 21 calories per 100 grams. They are rich in water and fiber. Therefore, you can eat as many tomatoes as you want, without gaining weight. Regular consumption of tomatoes can help maintain normal cholesterol and blood sugar levels. The high amounts of fiber present in these fruits can also help clean your colon, keep your bowel movements normal and prevent colon cancer. If you want to create a diet that will give you satisfaction and health benefits while keeping you in shape, don’t forget to add tomatoes.
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Easy Salsa
  • 3 tomatoes
  • 2 green onion stalks
  • 1 clove garlic
  • ½ bunch cilantro
  • ¼ - 1 Jalepeno (depending on your desire of spicy)
  • Salt & pepper to taste
Place everything in a food processor and pulse a few times.  No food processor?  Simply dice and mince everything fine and stir together.  Voila! 
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31 Days of Raw: Day #23 - Red Bell Peppers

10/23/2010

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31 Days of Raw: Day #23
Red Bell Peppers

 
I learned early on that green bell peppers were simply unripe…that as they ripened naturally while still growing, they would change color and develop more nutrition.  They are still very nutritious on their own, but when choosing bell peppers, I always reach for a rich colorful one. Red Bell Peppers back the best punch so they are my usual choice. Green peppers have twice the amount of vitamin C by weight than citrus fruits, and this powerful punch of vitamin C is an antioxidant that may be effective in preventing certain cancers. Red bell peppers have three times as much vitamin C, eight times the vitamin A, and eleven times more beta carotene than green bell peppers.
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Red Bell Peppers

Nutrition
Bell peppers are best known for their exceptionally high content of vitamin C.  Just half a cup of chopped red, orange, or yellow peppers supplies more than 200% of the Daily Value for vitamin C. Red peppers also contain beta-carotene (an antioxidant and precursor to vitamin A), as well as the phytonutrients lycopene, beta-cryptoxanthin, lutein and zexanthin. Peppers are also a source of fiber, folate and magnesium.

Healthy Lungs
Since peppers contain a wide array of antioxidants, they help detoxify the body and prevent disease. The carotenoid antioxidant, beta-carotene, has been shown to help protect the lungs from disease and studies have shown that people with emphyseama have vitamin A deficiencies.

Cancer Prevention
The antioxidant lycopene has applications in the prevention of certain types of cancer, particularly prostate, lung, bladder and pancreatic. Because peppers are rich in folate, fibre and vitamin C, eating them may help offset colon cancer.  The antioxidant beta-cryptoxanthin has been shown to have applications in lung cancer prevention.

Healthy Eyesight
Another health benefit of bell peppers is related to their ability to improve eyesight. The antioxidants lutein and zexanthin help prevent and slow macular degeneration, a type of age-related loss of eyesight. Supplementing with these antioxidants is now standard practice for this condition. There is also evidence that compounds on bell peppers can help prevent cataracts.

Healthy  Your Heart
Lycopene rich red peppers are a particularly good choice for heart health; but green peppers keep you out of the cardiologist’s office too because they’re a good source of cholesterol lowering soluble fiber. Bell peppers also contain B6 and folate to help lower homocysteine levels. High homocysteine levels have been associated with a higher risk of heart disease. Bell peppers are also an excellent source of the powerful antioxidant vitamins A and C which help to wipe out free radicals that oxidize cholesterol and lead to heart disease. There’s 162 milligrams of blood pressure lowering potassium in a cup of bell peppers – another positive for heart health.
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Stuffed Mini Peppers
  • "Orange Sunshine Dip"
  • 1 package of mini tri colored peppers
Prepare "ORANGE SUNSHINE DIP" from the recipe page. Now, on the top with the stem...shave the stem down or chop it off, but don't cut into the pepper. Then flip it over an cut just the pointy tip off. The base should be flat enough so it won't fall over. Pour the Orange Sunshine Dip into a ziplock bag, cut the tip off and pipe into your mini peppers. Voila! A beautiful, delicious little appetizer or snack. Enjoy!
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31 Days of Raw: Day #22 - Parsley

10/23/2010

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31 Days of Raw: Day #22 Parsley

 
Even I need this article.  I know parsley is wonderful, but tend to use it very rarely. I’ve made a few green smoothies out of it because it was ridiculously inexpensive, but wasn’t too impressed with it.  I suppose I’m just so used to seeing it as a garnish that even I forget to eat it.  I do use it for two medicinal purposes though.  I like it to freshen my breath.  If you haven’t noticed…I enjoy garlic. So, on the days when garlic is at every meal…a spring of parsley goes a long way and usually eliminates any taste in my mouth.  The second use is when I eat too much and have an upset tummy.  It doesn’t happen very much anymore…but it used to.  I’m not sure where the thought came from, but I’ve always known to eat parsley after overeating. So while I haven’t included parsley in my diet as a staple…after doing tonight’s research..it will so become one.
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Did you know that parsley…

Fights cancer.
Parsley contains the volatile oil, myristicin, that have been found to inhibit tumor formation in animal studies, particularly those in the lungs. The oils are not only cancer-fighting, they're also known to neutralize carcinogens including those found in cigarette smoke and charcoal grill smoke. Parsley also contains folic acid, which has been found to help prevent colon and cervical cancers.

Antioxidant-rich.
Parsley contains beneficial antioxidant compounds called flavonoids. These compounds combine with oxygen-containing molecules and help prevent oxygen-based damage to cells. Parsley extracts have also been found to increase the antioxidant capacity of the blood in animal studies.

Good for the heart.
The folic acid in parsley is a critical nutrient in cardiovascular health. Specifically, folic acid helps convert potentially dangerous homocysteine into harmless molecules, a process that protects blood vessels and reduces the risk of heart attack and stroke.

Protects against rheumatoid arthritis.
A study published in the Annals of the Rheumatic Diseases found that people who ate the least amount of vitamin-C-rich foods (like parsley) had a three times greater chance of developing rheumatoid arthritis than those who ate the most.

Heart Health:
Parsley is a good source of the vitamin folic acid, which is very important for the promotion and maintenance of a healthy heart. Its main function is to prevent the excessive accumulation of homocysteine (a harmful metabolite of protein metabolism) in the human body. This metabolite increases the risk of atherosclerosis, by reducing the integrity of the blood vessel walls and interfering with the formation of collagen.

Nutritionally Abundant
A major function of the vitamin A present in the herb is to maintain smooth and radiant skin, by fighting against acne. It also enhances the eye-sight. Parsley is also rich in many B-group vitamins (B6, thiamin, niacin and riboflavin), which are very essential for the production of energy from food.  A good source of dietary fiber, parsley adds roughage to the intestinal contents, promotes satiety, aids in maintaining a healthy colon and also helps relieve certain conditions, like hemorrhoids, constipation and diverticular disorders.   Apart from being a good source of vitamins, parsley is also rich in certain minerals, like iron, potassium, magnesium, zinc and manganese, which are involved in different metabolic processes in the human body.

Fresh Breath
Not only does chewing on a sprig of parsley after a dinner of spaghetti and garlic bread taste refreshing, it can also neutralize breath odor. The secret seems to lie with parsley's high concentration of chlorophyll which helps to offset a variety of not so pleasant odors. You always knew that green garnish was good for something, didn't you?

Low in Calories
You don't have to feel guilty when you chew on a sprig of parsley. Two tablespoons of this refreshing herb has a measly two calories. You can't do much better than this if you're watching your calorie intake.
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Pargrapesley Juice
  • ½ bunch parsley, chopped
  • 3 pears, chopped
  • 1 cup grapes
  • 1-3 cups water
Blend all ingredients till smooth, adding more and more water until it has a juice consistency not a smoothie consistency.  What a refreshing drink!  It’s a great breakfast replacement.
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31 Days of Raw: Day #21 – Cantaloupe

10/21/2010

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31 Days of Raw: Day #21
Cantaloupe


When you think of melons usually your thoughts drift toward summer, but cantaloupes are available almost year round in Arizona. Melons are usually the one fruit that is eaten entirely solo.  I don’t often make it into other dishes, I am perfectly comfortable just slicing it up and eating it in bite size pieces.  I’ve made cantaloupe sorbet, green cantaloupe smoothies, and cantaloupe fruit salad…but that’s basically the gist of it.  It’s so wonderfully juicy and satisfying that there are times one cantaloupe is my entire meal. No one turns away cantaloupe…all children who come across it will devour whatever they can get their hands on. One of the easiest (and inexpensive) things to serve children is a melon sliced into triangles like pizza slices.   But what is it doing for their growing little bodies?  Let’s find out!
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Cantaloupe

The nutrients found in cantaloupe are quite impressive for one single food product. Vitamin C is one of the numerous nutrients contained in cantaloupe. Nearly everyone knows how essential Vitamin C is to good health. It assists in warding off and recovering from colds, promotes healing, and increases the production of white blood cells. Rather than getting your supply of Vitamin C from supplements, cantaloupe is an all-natural option.

Anti-coagulant: 
A unique compound in cantaloupe helps decrease the viscosity of the blood, hence preventing the abnormal formation of blood clots in the cardiovascular system.

Arteriosclerosis: 
Regularly consuming vitamin C slows the development of hardening of the arteries.

Cancer prevention: 
The high vitamin C content acts as a good antioxidant that protects cells from damages by free radicals.  Regularly drinking juices high in anti-oxidants keep cancer at bay, especially against intestinal cancer and melanoma.  Foods such as cantaloupe that are rich in beta-carotenes could lower the risk of cancers of the larynx, esophagus and lungs without the risk associated with beta-carotene supplements.

Cataracts: 
The natural vitamin A from beta-carotene in this juice lowers the risk of cataract and generally helps improve your vision too.

Cholesterol: 
Drinking juices high in anti-oxidant has been proven to fight the oxidative stress that is the main culprit in oxidizing the LDLs in the blood.

High blood pressure:  
Potassium in this cantaloupe helps excrete sodium, thus bringing down high blood pressure especially in those with salt-sensitive hypertension.

Immune system: 
The strong content of vitamin C stimulates white cells to fight infection, naturally building a good immune system.

Insomnia: 
A special compound in cantaloupe relieves the nerves and calm anxieties, which can help insomniacs.

Menstruation problems: 
For women, drink this wonder juice around the time of menstruation and it will help reduce heavy flow and clots.

Muscle Cramps: 
A deficiency in potassium can cause muscular cramps and greater susceptibility to injury. Drink cantaloupe juice to prevent these.

Pregnancy: 
The high content of folate (folic acid) prevents neural tube defects in infants.

Quit Smoking: 
The natural nutrients and minerals found in cantaloupe provide a synergistic combination that helps the body recover from nicotine withdrawal of one who is trying to quit smoking.  Smoking also quickly depletes the vitamin A in a smoker, but cantaloupe juice can help replace it with its beta-carotene.

Water retention: 
Especially in pregnant women, cantaloupe helps your body excrete excess sodium, thus reducing water retention.

Prevention of Diabetec Nephropathy
Oxidative stress is implicated as an important factor in diabetic nephropathy (progressive kidney disease). In a preliminary study it was found that oxykine, a cantaloupe extract, reduced the diabetes-induced oxidative stress and kidney cell damage. Although further studies are needed, oxykine might be a safe and cheap approach for the prevention of diabetec nephropathy.

Vision
Natural Vitamin A and beta-carotene found in cantaloupes are a great deterrent for cataracts and help in vision correction. Having a serving of cantaloupe a day will help you improve your vision, and according to a survey, consumption of this fruit also prevents age-related macular degeneration (ARMD).
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Cantaloupe Sorbet 
  • ½ cantaloupe, cubed & frozen
  • 5-10 strawberries, frozen
  • 1 spring of fresh mint
In a high speed blender, or sturdy food processor, blend all till smooth.  If you are unsure of blending frozen fruit…blend it when it’s room temperature with some ice = cantaloupe slushie.
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31 Days of Raw: Day #20 – Lemons

10/21/2010

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31 Days of Raw: Day #20
Lemons

 
I use so much lemon juice and so many recipes that keeping fresh lemons on hand isn’t always easy.  So, I usually juice a couple dozen lemons at one time and pour the juice into an ice cube tray.  This way, I have 2 tablespoon measurements of frozen lemon juice on hand at all times.  I may joke that garlic is in almost all my recipes, but lemon juice has it beat by far.  Lemon juice is in almost all my dessert recipes as well. Not only is it instrumental my mock dairy dishes, my Mediterranean recipes, many dips and pies, it’s ridiculously healthy!  I try to add it to my smoothies now and then for green lemonade as well as a healthy addition. How healthy?  I’m glad you asked!
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Lemons

Antibacterial
Since lemons are high in vitamin C content, they are very effective in treating and preventing infections. Doctors often prescribe vitamin C to patients suffering from the flu or a cold, in order to strengthen their immune system and help the organism fight the infection. However, studies show that the natural vitamin C found in lemons is much more effective than the synthetic one produced in labs. In addition to fighting the infection and reducing high fever, lemons also relieve symptoms of tonsillitis and sore throat, while clearing airway passages. It is no surprise that lemon is a common ingredient found in cough pills and sore throat remedies.
Lemons are not only effective in combating colds or respiratory infections. They can also fight the bacteria causing diseases like cholera, malaria, typhoid fever, scurvy and diphtheria. A 2005 Colorado State University study asserts that experiments have shown that the bacteria responsible for various diseases such as E. coli are destroyed in lemon juice, or their levels are significantly reduced.

Diuretic Effect of Lemons
Lemons are also effective diuretics which help the human organism eliminate excess fluids. Beside cleansing the organism of toxins and bad bacteria, the natural diuretics found in the juice of lemons help prevent a host of problems associated with water retention, such as glaucoma, edema (swelling), high blood pressure and bloating.  Lemons are also effective in combating urinary tract infections and bladder disorders, as well as conditions associated with a high uric acid concentration in the organism, such as arthritis and rheumatism.

Digestive Aid
The effects of lemons on the digestive system are less known than their antibacterial or diuretic properties. Despite their acidic taste, lemons can cure many digestive problems and regulate the digestive system. They may taste like pure citric acid, but, like most acidic fruits, lemons actually have an alkaline effect on the body, helping it fight symptoms of acidosis.  Lemon juice mixed with hot water is often used in curing digestion problems such as heartburn, constipation, nausea, intestinal worms and other disorders of the lower intestine. It also acts as a tonic to the liver, regulating its activity and stimulating bile production, which prepares the organism for the digestion of foods. 

Cardiovascular Health
Lemons are famous for their high vitamin C and citric acid content, but they are also rich in potassium, which has a beneficial effect on the heart. Vitamin P, another component found in lemons, helps strengthen blood vessels and prevent internal hemorrhage. For the same reason, lemon juice is also effective in stopping gum bleeding.   Lemon juice is sometimes applied to the nostrils to stop epistaxis (nosebleeds). The antioxidants found in lemons and other citric fruits (called bioflavonoids) can also help prevent recurring nosebleeds by strengthening blood vessels and making them less susceptible to rupture. These antioxidants have the same effect on other blood vessels in the organism, being able to prevent cerebro-vascular accidents in people suffering from high blood pressure.

Lemon Sedatives
Not many people are aware of the calming effect that lemon juice and extracts can have on the nervous system. Lemon balms are often used to calm anxiety and balance the mind. While lemon juice mixed with coffee is recognized as a centuries-old natural remedy against headaches and migraines, the stress-reducing effects of lemon extracts are not yet fully acknowledged. Lemon balms have a calming effect, while lemon juice is believed to improve memory functions and allay palpitations.

Blood pressure:
Because of the high levels of potassium in lemons, the fruit is good at helping to keep blood pressure lower. The potassium counter-acts sodium.

Other Health Benefits of Lemons
Since lemon juice is highly effective in fighting infections and speeds up the body’s repair processes, it can be a great aid in healing sunburned skin. If applied in advance to the skin, lemon juice can also prevent sunburn. Due to their healing properties, lemon balms and extracts are also effective remedies against acne.

Facial cleanser: Lemon juice helps to fight wrinkles, acne, blackheads and even freckles. Apply the juice directly to your skin, then allow it to dry. Remove the juice with a little olive oil mixed with water. This will not only make your skin more shiny, but will also remove dirt and grime.

Mouth care: Swab a little lemon juice on bleeding gums to stave off further blood. Lemon also helps to give your mouth a refreshing feeling, fights bacteria and can give you fresh breath. Also, believe it or not, when applied to tooth aches, lemon juice helps to dull the pain.

The high vitamin C content of lemons can stimulate calcium metabolism, enhancing calcium absorption and maintaining the health of the teeth and the bones. It is important, however, to dilute lemon juice with water before drinking it. Ingesting pure lemon juice, which has a high acid content, can damage the enamel of the teeth.
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Green Lemonade
  • 1 cup spinach, loosely packed
  • 1 lemon
  • 3 apples
  • 2-3 cups of water
  • 1 cup of ice
Blend all ingredients well – should be like juice, not smoothie.  If still too pulpy, pour through mesh strainer. While you get incredible nutrition from the spinach, you can make regular lemonade without it.
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31 Days of Raw: Day #19 – Cabbage!

10/21/2010

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31 Days of Raw: Day #19
Cabbage! 


When I first went raw, I tended to stay away from cabbage.  First, my concept of green leafy vegetables made me hesitant to use this pale green. The darker the green the better, right?  Iceberg lettuce is void of most nutrition, and cabbage is so similar in appearance that I simply found no interest in it.  I’ve also noticed how gassy I became whenever I had it cooked…so another key reason of my avoidance.  Then I learned about it. Holy moly this green is packed full of incredible nutrition!  No wonder it’s in so many Chinese dishes…they certainly know their medicinal plants! I have many wonderful dishes with cabbage in them, but I’ll share an easy one with you.     
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Cabbage

Nutrition
Cabbage contains the B vitamins thiamin (vitamin B1) and riboflavin (vitamin B2). It also contains the minerals magnesium, calcium and potassium and some vitamin A and vitamin C. Cabbage also contains additional antioxidant compounds, known as indoles and sulphoraphane. Red cabbage is significantly more nutritious then white cabbage, having higher antioxidant polyphenols up to eight times the vitamin C content then white.

Cancer Prevention
One of the American Cancer Society's key dietary recommendations to reduce the risk of cancer is to include cruciferous vegetables such as cabbage. Studies have indicated that increased cabbage intake may inhibit the metastatic capacity of breast cancer, and cruciferous vegetable intake may reduce breast cancer risk. Other research data provides strong evidence for a substantial protective effect of cruciferous vegetable consumption on lung cancer. Cruciferous vegetable intake has also been associated with a decrease in gastrointestinal, prostrate, and bladder cancers. The anti-cancer properties of cabbage is due to its phytochemical compounds called glucosinolates, which work primarily by increasing antioxidant defense mechanisms, as well as by improving the body's ability to detoxify and eliminate harmful chemicals and hormones.

Glutamine
Cabbage is good source of the amino acid glutamine, which increases the body’s ability to secrete human growth hormone (HGH). Glutamine also has anti-inflammatory properties and assists with immune system regulation and intestinal health.

Peptic Ulcers
Research at the Stanford University School of Medicine demonstrated that fresh cabbage juice is extremely effective in the treatment of peptic ulcers. The anti-ulcer properties of glutamine are due to the high glutamine content of cabbage.

Anemia: 
The super healing effect of the superior chlorophyll in cabbage has been found to be good for blood building.

Breast engorgement
Peel off the outer layers of cabbage, run it slightly under the rolling pin and cap it over the breasts as close to the skin as possible, to soothe breasts engorgement.  Wear your maternity bra over the cabbage and leave till the cabbage leaves wither.  I have tried this and found it to be rather soothing, the preferred natural and cheaper alternative over taking drugs.

Cancer: 
Daily and frequent consumption of cabbage has shown to be effective in preventing and treating cancers of the breast, colon, liver, lung and ovarian. A compound in cabbage, sulforaphane, also helps protect cells from invasion of carcinogens.

Constipation: 
The slightly laxative effect of cabbage makes it effective in stimulating bowel movement.  Juice the cabbage if you need a quick effect.

Digestive system: 
The amino acid glutamine in cabbage is totally gentle and cleansing on the digestive system, detoxifying, repairing ulcers, healing and regenerating.  The juice is to be taken in small amounts of about 100 ml, three times a day on an empty stomach.

Immune systems: 
A compound called histidine in cabbage is found to be useful in treating allergies and regulating the T-cells in our immune systems.

Skin wounds: 
Flatten layers of cabbage leaves with a rolling pin, and wrap it around affected areas of wound/blisters, sores, skin eruptions (as in psoriasis), burns and ulcers.  Keep in place with a bandage, until the leaves turn yellow then change the leaves and repeat till wounds heal.  In between changes, clean and dry wounds.

Stomach and intestinal tracts: 
The high sulphur, chlorine and iodine content in cabbage have the significant ability in cleansing the mucus membranes in the tracts.

Weight loss: 
A substance in cabbage inhibits the conversion of sugar and other carbohydrates into fat, definitely a painless way of dieting.  Cabbage is also very low in calories, making it an ideal food to add to your diet to fill up without the calories. 
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Cabbage Salad
  • ½ head cabbage, diced fine
  • 2 apples, diced fine
  • ½ onion, diced fine
  • 1 avocado, mashed
  • 1 tsp lemon juice
  • Salt & Pepper to taste
Stir all ingredients by hand in a large bowl. Enjoy! I like this wrapped into a lettuce leaf (or between two slice of bread).
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31 Days of Raw: Day #18 – Zucchini

10/20/2010

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31 Days of Raw: Day #18
Zucchini


Zucchini may be the perfect tool in many raw creations.  It becomes pasta – angel hair, lasagna noodles, fettuccine & linguine.  It becomes a base for many breads, muffins, and crackers as well. You can substitute in some dips, like hummus and marinara as well – for more nutrition and a less dense food.  If you enjoy eating zucchini, realize that you are also helping your body!  In order to maximize your health benefits of zucchini, it is important to keep the dark green skin on the outside. If you peel the skin, you take away a ton of vital nutrients that you will want to get. All that you have to do if you are worried about the outside having germs on it is to wash it. When you wash it, you will be able to get the germs off and still get the major health benefits from this tasty vegetable! When buying it, it is recommended to make sure that your zucchini is fully ripe and darker in color. Although there are many different shades available to purchase from, you will be able to easily see which ones are the darkest. The only time I peel is when I’m making angel hair pasta for people who get uneasy about green noodles. ;)
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Zucchini

Low Calorie Food
Zucchini is incredibly low in calories. A healthy serving of this vegetable delivers less than 25 calories, an almost unheard of number in the general roster of calorie counts. That makes zucchini a great way to get full without loading up on calories and sinking a diet plan.

Protein and Fiber
Both protein and fiber are good for your diet. Dietary fiber helps to bond vitamins and minerals for the best nutritional delivery, and protein gives you energy for the day. Both of these are in zucchini in significant amounts.

Water Content
Hydration is another important element of diet. Eating cheesy, doughy foods with high sodium levels or other processed choices can leave your body gasping for water. This doesn’t happen with zucchini and other green vegetables that have a lot of water in them. Even well cooked zucchini will not contribute to dehydration the way a lot of foods can.

Folate
This ingredient of zucchini is good for pregnant women. Talk to your doctor about your diet if you are pregnant to get qualified medical advice on what is optimal during your pregnancy.

Potassium
Potassium is another nutritional element that you need for good health. Zucchini includes a generous amount of potassium for a balanced, healthy diet.

Beta-carotene
Another element that zucchini has is beta-carotene. This essential vitamin is found in the rind of the zucchini, so to get all of the available nutritional value, don’t skin this plant. Do wash the rind thoroughly though.

Vitamin C
Zucchini also has this vitamin, which is a powerful antioxidant. In general, lots of green plants contain antioxidants. This is important, as scientists have found that antioxidants help to fight off a lot of different illnesses, including heart conditions and some kinds of cancer. Vitamin C, in particular, is also a source of nutrition that your body needs to avoid health conditions like scurvy, where a vitamin C deficiency produces severely unhealthy results.

Good for body building
Zucchini has useful amounts of phosphorus and magnesium, which are necessary for building and maintaining strong bones. The beta-carotene in zucchini helps protect the body's cells against damage, and vitamin C helps protect against bruising and boost the immune system, thus helping the body to fight off infections and other potential threats to health. Zucchini also contains luteine, which is good for eye health. Zucchini is also good for the health of blood capillaries.

Good for prostate health
Zucchini has been shown to reduce the symptoms of benign prostate hypertrophy (BPH) in men. This can cause enlargement of the prostate, which in turn causes difficulties in passing urine and may also affect sexual performance. Although not a life-threatening condition, BPH can be very distressing.

Good for the heart
The potassium, magnesium, folate and phosphorous in zucchini can reduce the risk of atherosclerosis (hardening of the arteries) and diabetic heart disease. Magnesium reduces the risk of heart attack and stroke and is also helpful in lowering blood pressure. Folate breaks down hymocysteine, which can cause heart attacks and strokes if levels are too high, and the fibre in zucchini helps lower cholesterol.

Fights disease
Zucchini contains vitamin C and beta-carotene, which helps protect the body against cancer. The anti-inflammatory properties of zucchini can also protect against rheumatoid arthritis, osteoarthritis and asthma, while the presence of copper can reduce the inflammation of active arthritis. Most of the beta-carotene is contained in the skin, so don't peel the zucchini. Regular consumption can also reduce the risk of multiple sclerosis (MS).

Zucchini is a Good Source of Vitamins
Think the best way to get your vitamins is through that high-sugar glass of orange juice? If you want to increase your daily vitamin intake, you should consider eating zucchini instead. This vegetable has been shown to be a good source of vitamin C, vitamin A, magnesium and potassium.

Zucchini is a Fibrous Vegetable
Studies have shown that diets which are high in fiber can help aid in weight loss. Not only does fiber help regulate the digestive system, but it helps keep you feeling full for a longer period of time. If you are trying to increase your daily fiber intake, consider eating zucchini. Like many other vegetables, zucchini is high in fiber.

Zucchini Can Reduce the Risk of Heart Disease
The antioxidants in zucchini have been shown to reduce the risk of heart disease by lowering your cholesterol and triglyceride levels. They can also help offer some protection against some types of cancer, such as prostate cancer. Some research has also shown that zucchini can help reduce the risk of type 2 diabetes.

Zucchini Offers Ant inflammatory Properties
Zucchini’s antioxidants offer anti inflammatory properties. This makes eating zucchini an ideal option for anyone who suffers from arthritis pain. Studies have shown that women with endometriosis can benefit from diets which are high in antioxidants.
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 Zucchini Linguine & Vegetables
  • 2 Zucchinis
  • 2-3 Tbsp Olive Oil
  • dash of salt
  • vegetables of choice: tomatoes, onions, olives, bell pepper, broccoli, etc.
Make four cuts lengthwise down your zucchini (without cutting it through).  Then either with a mandolin or a vegetable peeler slice thin slices.  Voila! Linguini noodles!  Now, toss with olive oil and salt and serve with some diced vegetables – tomatoes, onions, olives, bell pepper, whatever your heart desires!
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31 Days of Raw: Day #17 – Figs!

10/17/2010

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31 Days of Raw: Day #17
Figs!


I remember eating my first dried fig when I moved out here to Arizona.  I had never seen them before and it was deliciously chewy yet crunchy…sweet as candy. I remember eating my first FRESH fig only a few years ago…If I enjoyed dried figs, fresh figs were pure heaven.  Juicy, sweet, slight crunch when eating the seeds, yet creamy and wonderfully satisfying.  Needless to say, I fell in love. The fig has long been revered for its apparent aphrodisiac properties. Figs have been around a long time and have been well revered. Cleopatra believed they gave her the prowess and sultry quality everyone attested to. The Romans believed figs were a gift from Bacchus, the god of intoxication, and an apron of fig leaves covered Adam and Eve’s nakedness in the Garden of Eden (some scholars maintain that the forbidden fruit Eve picked was a fig, not an apple). Flush with seeds, from 30 to 1,600 per fruit, the fig is a symbol of fertility in many cultures. You will find the purple skin of the Black Mission variety to the greenish yellow of the Calimyrna, and everyone has their preference.
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Figs

Constipation:
Taken either fresh or dried, the fig is regarded as a dependable laxative on account of its large cellulose content and its tough skin. The tiny seeds in the fruit possess the property of stimulating peristaltic or wave like movements of intestines which facilitates easy evacuation of faeces and keeps the alimentary canal clean. That being said…be careful not to overdo your consumption of fresh figs…I learned the hard way after eating 32 in one sitting.

Asthma:
Figs are considered beneficial in the treatment of asthma. Phlegmatic cases of cough and asthma are treated with success by their use. It gives comfort to the patient by draining of the phlegm.

Sexual Health:
Figs are a natural aphrodisiac, inducing hormonal arousal and  can be beneficially used in the treatment of sexual debility. They can be supplemented by other dry fruits like almonds and dry dates along with butter. Their use has proved effective in such cases.

Weight Loss:
 Fiber and fiber-rich foods are helpful to lose weight. Figs are excellent source of dietary fiber and a great food for weight management.

Hypertension:
Deficiency of potassium or low intake of potassium-rich foods can lead to high blood pressure. Figs are very good source of potassium which helps to control high blood pressure.

Diabetes
Numerous studies have demonstrated that fig leaves have anti-diabetic properties, and reduce the amount of insulin needed by diabetics.

Heart Health
Studies have shown the ability of fig leaves to lower the levels of triglycerides. Triglycerides are the major form of fat produced and stored in the body, and elevated levels of triglycerides are commonly linked to obesity and heart disease.

Strong Bones
It might surprise you to learn that dried figs have one of the highest calcium contents of any plant based food. In terms of fruits, only the orange is a better source of calcium. Did you know a one-hundred gram serving has twice the calcium of milk? Dried figs are also a good source of magnesium and vitamin K which are important for building denser bones.

Antioxidant power!
A study showed that dried fruits such as figs contain high levels of phenol antioxidants that fight free radical damage. Of the fruits that were tested, dried figs and plums proved superior to all of the other dried fruits in terms of antioxidant content.

Healthy Red Blood Cells
A 100 gram serving of dried figs supplies sixteen percent of the recommended daily iron requirement – a mineral that’s important for building healthy red blood cells to carry oxygen throughout the body. Most premenopausal women don’t get enough iron in their diet.
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Figgy Pudding
  • 3 fresh figs
  • 1 tsp cinnamon or vanilla
Puree figs and spice.  Enjoy!!!
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31 Days of Raw: Day #16 – Carrots

10/17/2010

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 31 Days of Raw: Day #16
Carrots


I love that whenever my daughter watches Bugs Bunny Cartoons she goes through almost an entire bag of carrots.  I guess he makes them look so good, but I'm thankful for any reason. They are naturally sweet, wonderful for your teeth and so versatile.  I know I keep saying that with every food, but I’ve learned to use everything in different ways for different purposes.  That way, when I buy carrots I’m not limited to just salads or coleslaw.  They become burgers, breads, carrot cake, dips and more.  I hope you enjoy and experiment with the carrot recipe I’ve given you!  Take pictures!  Share your creations! 
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Carrots

Prevent heart diseases:
In a study meant to reveal therapeutic value of carrots researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh, Scotland revealed that cholesterol level reduces by 11 percent if seven ounces of raw carrots a day are taken for three weeks. High cholesterol is a major factor for heart disease. Since regular consumption of carrots reduces cholesterol level it is good to prevent heart related problems. A group of Swedish scientists discovered that root vegetables can reduce the chances of having a heart attack. A study conducted at the Mario Negri Institute of Pharmacological Research in Italy found that those who ate more carrots had one third the risk of heart attack as compared with those who ate fewer carrots.

Prevent Cancer:
Beta-carotene consumption has been linked to reduced risk of several cancers, notably lung cancer. British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrams a day reduced lung cancer risk more than 40 percent. The average carrot contains about three milligrams of Beta-carotene. In a study, researchers found that eating fiber rich carrots reduce the risk of colon cancer by as much as 24 percent. Another study shows that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots.

Macular degeneration:
This is a common eye disease of elderly. It impairs the macula. Researches found that people who ate the most Beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least.

Improves eyesight:
Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrots are rich in vitamin A it is good for improving eyesight.

Stroke:
A carrot a day reduces stroke risk by 68 percent. Many studies have strengthened the “carrot effect” on brain. Studies conducted on stroke patients revealed that those with highest levels of Beta carotene have the best survival rate.

Diabetes:
Carrots are good for blood sugar regulation because of the presence of carotenoids. Carotenoids inversely affect insulin resistance and thus lower blood sugar.

Stomach Ailments
Carrots, especially carrot juice, are a sure-fire ticket to better stomach and gastrointestinal health. The ancient Greeks even knew this-they used carrot juice to cure stomach disorders of all kinds. In fact, the word "carrot" is related to the word karoten, the ancient Greek word for carrots. Carrots improve a variety of digestive problems, such as: Upset stomach, peptic ulcers, gastritis, Crohn's disease (chronic inflammatory disease affecting the whole of the alimentary tract), Diarrhea, Celiac disease (defective digestion found in children), and other digestive disorders.  Chewing of carrots increases saliva and quickens digestion by supplying the necessary enzymes, minerals and vitamins. Regular use of carrot prevents the formation of gastric ulcer and other digestive disorders. Carrot juice is an effective food remedy in ailments like intestinal colic, colitis, appendicitis, peptic ulcer and dyspepsia.
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Carrot Cake Bars
  • 1 cup walnuts
  • 1 cup raisins
  • 2 medium carrots
  • 1 tsp of cinnamon, nutmeg, and clove
Process all ingredients until well mixed.  Press into casserole dish and chill and then slice into bite size pieces and serve. OR simply shape into whatever shape you like (have fun with cookie cutters!). 
This is a very basic recipe.  It’s delicious in itself, but fun to experiment with.  Ice it with a date paste or a cashew cream…add some whole raisins for a fruitcake texture…the possibilities are endless.
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31 Days of Raw: Day #15 - Garlic!

10/15/2010

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31 Days of Raw: Day #15
Garlic!


I have often joked that at least 80% of my recipes include garlic.  And perhaps the only ones that don’t are my desserts.  I adore garlic.  It’s a wonderful spice…gives every dish that oomph I’m always looking for, as well as being ridiculously healthy.  MEDICINALLY healthy!  That means, I use it as medicine as well as food.  What a multi-tasking little gem.  And it’s relatively inexpensive AND easy to grow!  In fact, if you want a crop of garlic, plant cloves outside this month. If you want garlic foliage for soups and salad dressings, plant individual cloves of garlic in little pots of soil on the windowsill. They will provide oniony shoots of cuttable garlic grass in a couple of weeks. Easy, fast, and pretty hard to kill (great if your green thumb is more like a green palm that kills with good intentions).
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Garlic

High Blood Pressure:
Garlic is regarded as one of the most effective remedies to lower blood pressure. The pressure and tension are reduced because it has the power to ease the spasm of the small arteries. It also slows the pulse and modifies the heart rhythm, besides relieving the symptoms of dizziness, shortness of breath and the formation of gas within the digestive track As these days garlic capsules are available with the chemist shops, the average dosage of two to three capsules a day to be given to make a dent in the blood pressure.

Digestive System Disorders:
Garlic is one of the most beneficial foods for the digestive system. It exercises a beneficial effect on the lymph, aids in elimination of noxious waste matter in the body. It stimulates peristaltic action and the secretion of the digestive juices. Crushed cloves of garlic may be infused in water or milk and taken for all types of disorders of the digestion. It has an antiseptic effect and is an excellent remedy for infectious diseases and inflammations of the stomach and intestine. The oil of garlic is absorbed into the alimentary tract and is eliminated partly through the urine.  Garlic produces a very marked effects on the intestine. It is an excellent agent as a worm expeller. It has also a soothing effect on the various forms of diarrhea. Problems such as colitis, dysentery and many other intestinal upsets can be successfully treated with fresh garlic or garlic capsules One garlic capsule taken three times a day is usually sufficient to correct mild cases of diarrhea or dysentery. For more persistent cases, up to six capsules a day can be taken. Garlic has the ability to destroy harmful bacteria in the intestines without affecting the beneficial organisms which aid digestion.

Skin Disorders:
Garlic has also been used successfully for a variety of skin disorders Pimples disappear without scar when rubbed with raw garlic several times a day. Even very persistent form of acne, suffered by some adults, has also been healed with garlic. The external use of garlic helps to clear the skin of spots and pimple, and boils. The process is further helped by taking the garlic orally also, to purify the blood-steam so as to secure a long term clearance of the skin. A regular course of three garlic capsules per day should help to clear minor skin infections quickly.

Whooping Cough:
Garlic is an excellent remedy for whooping cough. Syrup of garlic Should be given in doses of five drops to a teaspoonful two or three times a day in this condition. It should be given more often if the coughing spells are frequent and violent.

Heart Health
The positive effect of garlic on your circulatory system is extremely well documented and it has been proved to lower blood pressure, decrease platelet aggregation, lower serum triglycerides and LDL-cholesterol ( the bad type) levels, increase serum HDL-cholesterol (the good type) and fibrinolysis (the process through which the body breaks up blood clots.), and stimulates the production of nitric oxide in the lining of blood vessel walls, a substance that helps them to relax.  As a result of these beneficial actions garlic helps to prevent arteriosclerosis and thereby reduces the risk of heart attack or stroke. Two or three cloves a day have cut the risk of subsequent heart attacks in half in heart patients. 

Cancer Prevention
Human population studies show that eating garlic regularly reduces the risk of esophageal, stomach, and colon cancer. This is partly due to garlic's ability to reduce the formation of carcinogenic compounds. Animal and test tube studies also show that garlic, and its sulfur compounds, inhibit the growth of different types of cancer-especially breast and skin tumors.  The October 2000 issue of the American Journal of Nutrition had a summary of a number epidemiologic studies which showed that people who consumed cooked or raw garlic on a regular basis compared to those that ate little or none had about half the risk of stomach cancer and one-third less risk of colorectal cancer.  This remarkable little bulb now tops the American National Cancer Institute's list of potential cancer-preventative foods. It contains multiple anticancer compounds and antioxidants, more than 30 at the last count, which such powerful compounds as quercetin, diallyl sulphide,allin and ajoene. These have the ability to block cancer causing agents such as nitrosamine and aflatoxin which have been specifically linked to stomach, lung and liver cancer. Garlic's ajoene and allicin have also been shown to retard cancer cells as a type of natural chemotherapy.  Meat cooked at high temperatures can produce carcinogenic (cancer producing) chemicals and research has recently discovered that when meat is cooked with garlic this effect is limited.

Immune Health
Not surprisingly the presence of all these antioxidants in garlic have a very positive effect on the immune system in general and can therefore protect the body against all types of bacterial and viral attacks. Research has recently even shown it to have an inhibiting effect on MSRA which is currently reeking such havoc in U.K. hospitals. Garlic also acts as a good cold medication, decongestant and expectorant. It is a surprisingly good source of vitamins C, B6 and the minerals selenium and manganese all of which have long been associated with immune system boosting as well as other benefits.

Weight Control.
Allicin is the most potent substance found in garlic and this has been shown to not only lower blood pressure, insulin and triglyceride levels in laboratory animals fed a sugar rich diet, but also to prevent weight gain.  The researchers concluded that allicin may be of practical value for weight control.

Infection
Since 1858 garlic has also been known for its anti-bacterial properties. At this time Louis Pasteur discovered that bacterial cells died when they were saturated with garlic. Other cases of it being used as an antibiotic in history include WW II, when British doctors used it to treat those wounded in battle, and Albert Schweitzer used garlic to treat typhus and cholera. Garlic is known to have not only antibacterial but antiviral and antifungal abilities as well. It is effective against intestinal parasites, recurrent yeast infections and the growth candida albicans is slowed by garlic. With this in mind, it should be condsidered only as an aid to antibiotics in fighting infections, as it is not enough to replace them. Garlic can help by stimulating T-cells that help fight infection.

Impotence
Garlic has also been found to be helpful to those dealing with impotence. Folklore dating back centuries has hailed garlic as an aphrodisiac, and now studies have proven this legend to be true. We know that garlic aids in blood circulation and keeps veins and arteries youthful, but that is only one way it helps with impotence. According to researchers, to obtain an erection an enzyme is required called nitric oxide synthase, and compounds in garlic stimulate the production of this enzyme in people who suffer from low levels of it.

Pregnancy:
One can also benefit from garlic during pregnancy. According to a study done by doctors in a London hospital, garlic supplementation may help weight-gain for babies that may be at risk for low birth weight. The study also found that the chance of other at-birth risk factors could be reduced, such as pre-eclampsia, which is associated with hypertension.


Garlic Home Remedies
Garlic is an invaluable medicine for asthma, hoarseness, coughs, difficulty of breathing, and most other disorders of the lungs, being of particular virtue in chronic bronchitis, on account of its powers of promoting expectoration.  An older remedy for asthma, that was most popular, is a syrup of Garlic, made by boiling the garlic bulbs till soft and adding an equal quantity of vinegar to the water in which they have been boiled, and then sugared and boiled down to a syrup. The syrup is then poured over the boiled garlic bulbs, which have been allowed to dry meanwhile, and kept in a jar. Each morning a bulb or two should be taken, with a spoonful of the syrup.

For ear infections: Wrap a small piece of garlic in some tissue, and insert it into the ear. Leave it there overnight if possible. Pain is almost immediately removed and the infection tends to start clearing up overnight. See our full article Garlic can Fight and Cure Ear Infections

For scratchy throats: Put a small slice of garlic in your mouth and suck on it for 10-15 minutes. You can put it between your teeth and cheek, then scratch it with your teeth a little to help stimulate juice from the garlic slice. This juice slides down your throat and removes the pain.

Garlic can heal the pain caused by insect bites like those of scorpions and centipedes. The juice of fresh garlic mixed with salt can be applied to bruises, sprains and ringworms.

At the first sign of a cold, chop up 4 cloves of raw garlic and eat or use it as a garnish in soups etc.

Cut raw garlic and rub the cut edge on the tooth and gums a couple of times a day to stop toothache.

Take fresh garlic cloves and crush them, apply to warts until they disappear.

Crush a clove or two onto a dessert spoon then add olive oil and down the hatch. you get the benefits of raw garlic with none of the breath issues.

Garlic to clear sinuses. Melt some butter and add minced garlic cloves, spread on toast and eat.

Garlic for herpes. Take a garlic clove and cut in half. Eat one half and take the other half and rub into the affected areas. (may sting a little)

8 to 10 drops of garlic juice mixed with 2 TBLS of honey four times a day cures a persistent cough.

Garlic for tonsillitis. Peel a clove of garlic and cut them in half lengthwise. Boil for a couple of minutes in about 1.5 cup water and add a pinch of salt, teaspoon of butter, a pinch of pepper and sprinkle with nutmeg.

Cut a garlic clove into small pieces. Swallow them all in one go with a little water to cure bloating, stomach cramps and constipation.

10 drops of garlic juice with 2 teaspoon of honey aids asthma suffering.
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Sunny Garlic Spread
  • 1 cup sunflower seeds
  • 2 cloves garlic
  • 1 lemon, juiced
  • Salt & Pepper to taste
Blend or process all ingredients, adding water until a thick cream is produced.  Serve with crudités – freshly cut vegetables like carrots, celery, cucumber, broccoli, etc.
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31 Days of Raw: Day 14 – Beets

10/14/2010

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31 Days of Raw: Day 14
Beets


Raw beets are SO different than the cooked/canned beets I used to avoid. Like most root vegetables, they are wonderfully sweet and act in similar ways!  Ridiculously healthy and so versatile! They are wonderful as rice alternatives, pasta substitutes, make yummy salads and slaws, as well as make yummy red smoothies, popsicles, and desserts! Have I mentioned that they are versatile?!  If you are a fan of beet, yay!  If you aren’t…try the recipe at the bottom and see if your palate has changed since you ate them last and if you enjoy raw beets more.
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Beets

Good for heart:
Beet fiber helps to reduce cholesterol and triglycerides by increasing the level of HDL. High level of triglycerides increases the risk for heart related problems. The presence of the nutrient betaine lowers the levels of homocysteine in the body which can be harmful to the blood vessels. Thus, consumption of beetroot helps to prevent cardiovascular diseases.

Avoids birth defects:
Beet is good for pregnant women since it is a source of B vitamin folate which helps in the development of infant’s spinal column. Deficiency of folate could lead to the condition called neural tube defect.

Prevent certain cancers:
Studies revealed that beet are good in preventing colon cancer, as it contains the pigment betacyaninis, which counteracts cancer. Nitrates used in meats as preservatives, cause the production of nitrosamines compounds in the body resulting in cancer. Studies reveal that beet juice inhibits the cell mutations caused by these compounds. Researchers in Hungary have also discovered that beet juice and its powdered form slows down tumor development.

Good for liver:
Betaines contained in the beet juice stimulates the functions of liver.
Prevent respiratory problems:
Beets are a source of vitamin C which helps to prevent asthma symptoms. The natural beta-carotene in beetroot also helps to prevent lungs cancer.

Boosts energy:
Beetroot contains a significant amount of carbohydrates that provides fuel for energy and prolonged sports activities.

Prevent cataract:
The presence of beta-carotene (vitamin A) helps to prevent age related blindness called cataract.

Capillary fragility:
The flavonoids and vitamin C in beets help to support the structure of capillaries.

Macular degeneration:
The beta-carotene present in beets avoids macular degeneration.

Stroke:
Low level of potassium in body increases the risk of stroke. So potassium-rich beetroot is recommended in that aspect.

Impotence
The presence of the mineral Boron in beet juice helps in the production of human sex hormones.

Anemia:
The high content of iron in beets regenerates and reactivates the red blood cells and supplies fresh oxygen to the body. The copper content in beets help make the iron more available to the body. A great blood builder.

Atherosclerosis:
This wonderful crimson juice is a powerful solvent for inorganic calcium deposits that cause the arteries to harden.

Blood pressure:
All its healing and medicinal values effectively normalizes blood pressure, lowering high blood pressure or elevating low blood pressure.

Cancer: 
Betaine, an amino acid in beet root, has significant anti-cancer properties. Studies show that beets juice inhibits formation of cancer-causing compounds and is protective against colon or stomach cancer.

Constipation:
The cellulose content helps to ease bowel movements. Drinking beets juice regularly will help relieve chronic constipation.

Dandruff:
Mix a little vinegar to a small cup of beets juice. Massage it into the scalp with your fingertips and leave on for about an hour, then rinse. Do this daily till dandruff clears up. Warning: you will smell awful during this hour!

Detoxification:
The choline from this wonderful juice detoxifies not only the liver, but also the entire system of excessive alcohol abuse, provided consumption is ceased.

Gastric ulcer:
Mix honey with your beets juice and drink two or three times a week on an empty stomach (more frequently if your body is familiar with beets juice). It helps speed up the healing process.

Gall bladder and kidney ailments:
Coupled with carrot juice, the superb cleansing virtues are exceptional for curing ailments relating to these two organs.

Liver or bile:
The cleansing virtues in beets juice is very healing for liver toxicity or bile ailments, like jaundice, hepatitis, food poisoning, diarrhea or vomiting. A squeeze of lime with beets juice heightens the efficacy in treating these ailments.

Varicose veins:
In similar ways that it helps to keep the elasticity of arteries, regular consumption of beets juice also helps prevent varicose veins.
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 Sweet Beet Slaw
  • 2 beets
  • 1/2 head of cabbage
  • 3 carrots
  • 1 apple
  • 1/4 C lemon juice
  • 1/4 C oil
  • Salt & Pepper to taste
In your food processor with the shredding blade (or a cheese shredder by hand), shred the beets, cabbage, carrots, and apple.  Drizzle on the lemon juice, oil, salt and pepper.  Enjoy!
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31 Days of Raw: Day 13 – Arugula

10/14/2010

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31 Days of Raw: Day 13
Arugula



Arugula is such a fun salad green.  All salad greens are healthy, right? Most are very low in calories, but not all give you a good dose of nutrients. Arugula is one leafy green vegetable that stands out as a rich source of many vitamins and minerals. Consider the difference between iceberg lettuce and arugula. Arugula contains about eight times the calcium, five times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce. The choice is easy. Start with arugula for a healthier salad! I love making salads with Arugula instead of lettuce, because it adds a spicy flavor and takes the place of radishes or onions.
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Arugula

Cancer
The strong association between increased intake of beta-carotene from food and a reduced risk of lung cancer does not necessarily mean that supplementation with natural beta-carotene supplements would reduce the risk of lung cancer. Dietary beta-carotene may be a marker for diets high in certain fruits and vegetables that contain other anticancer substances that may be responsible for the protective effects. Until more is known, some doctors advise smokers to avoid all forms of beta-carotene supplementation—even natural beta-carotene. Because arugula is a member of the cruciferous family of vegetables, it has many of the same anti-cancer benefits as broccoli and cabbage. It contains natural phytochemicals called indoles which may help to reduce the risk of breast and prostate cancer. That’s one benefit you won’t get from eating iceberg lettuce.

Cataracts
Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract formation. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene.

High Homocysteine
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Homocysteine is an amino acid in the blood. Epidemiological studies have shown that too much homocysteine in the blood (plasma) is related to a higher risk of coronary heart disease, stroke and peripheral vascular disease. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Macular Degeneration
People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower risk for macular degeneration than people who do not eat these foods. However, another study found no association between age-related macular degeneration and intake of antioxidants, either from the diet, from supplements, or from both combined. More research is needed to reconcile these differences. In the meantime, beta-carotene-rich vegetables continue to be part of a healthful diet.
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Arugula Salad
  • 2 bunches arugula, washed and trimmed
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon fresh lemon juice
  • 2 large navel oranges, peel and white pith removed, cut into segments
  • 8 very thin slices red onion, separated into rings
  • ½ cup golden raisins
  • ½ cup sunflower seeds
  • Freshly ground black pepper
Drizzle the arugula with half of the olive oil and the lemon juice; toss to coat and divide among 4 salad plates. Arrange the orange segments and onions on top, dividing evenly. Sprinkle raisins and sunflower seeds on top and drizzle with remaining oil and season with black pepper.
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31 Days of Raw: Day 12 - Cashews!

10/12/2010

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31 Days of Raw: Day 12 Cashews!


Oh yay, these are definitely my favorite nut.  Probably the only one I can just eat plain in large quantities. They are also AMAZING at mimicking dairy products.  If I want a cheese sauce, ice cream, yogurt, sour cream, ricotta, blah blah blah…they are fantastic!!!  In fact…I’ll give you a little taste in the recipe at the bottom.  Even before I went raw I used to buy them roasted and salted and devour them…but now I know a better way. ;) They are ridiculously healthy for you and crazy yummy.  I think you’ll enjoy learning about these beauties because then when people ask about your massive bowl of cashews or your container of cashew cheese that your tongue got stuck in getting that last lick…you can say, “hey! I’m preventing cancer!”  And no…that has never happened to me.... ;)
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Cashews

(Did you know that Cashews are actually a seed?!  Yup..they grow on the end of a fruit – known as the Cashew Apple!  So if you have tree nut allergies…give these a little nibble and see if it’s an allergen.  Who knows?!)

  Diet and Weight Management
Cashews do have a relatively high fat content (12 grams per ounce, 2 grams saturated fat), but it is considered “good fat.” This is due to the agreeable fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which scientists say is the ideal ratio for optimal health. Cashews also have a fatty acid profile that contributes to good health through phytosterols, tocopherols, and sqaulene, all of which lower the risk of heart disease, combined with the nut's zero percent cholesterol content. Even with the relatively high fat content, cashews are considered to be a “low-fat” nut. In fact, cashews contain less fat per serving than many other popular nuts commonly found in grocery stores and health food stores, including almonds, walnuts, peanuts and pecans.
Recommendations vary for cashew nut consumption in diet and weight loss. Cashews have a high energy density and high amount of dietary fiber, both which have been attributed to a beneficial effect on weight management, but only when eaten in moderation

Cardiovascular and Circulatory Health
With no cholesterol, a rarity for such a tasty and pleasing treat, cashews are a healthy fat food for heart patients. And because of their high levels of monounsaturated fatty acids, they also help support healthy levels of low good (HDL) cholesterol.  The cashew’s high magnesium content also takes the credit for its healthy heart qualities. In their raw form, cashews contain 82.5 milligrams of magnesium per ounce, or 21 percent of the daily recommended value of the heart healthy mineral, which also protects against high blood pressure, muscle spasms, migraine headaches, tension, soreness and fatigue.  Magnesium also works with calcium to support healthy muscles and bones in the human body.

Antioxidants
And with a high copper content, too, cashew nut consumption helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin. Copper, which is an essential component of the enzyme superoxide dismutase , is vital in energy production and antioxidant defense, producing greater flexibility in blood vessels, bones and joints.

Diabetes
Recent clinical trials have shows that cashews and other nuts work with a person's lipid profile to have a beneficial effect on those with diabetes or at risk for diabetes.  And with 37.7 percent of the daily recommended value of monounsaturated fats, cashews can reduce triglyceride levels in diabetics, protecting them from further complications.  Integrating frequent nut consumption into your diet, especially raw cashews, may lower the risk of developing Type 2 Diabetes, the most commonly diagnosed form of diabetes in America today.

Gallstones
All nuts, including the cashew nut, have been associated with a reduced risk of gallstone disease. According to the Nurses' Health Study, looking at the dietary data of 80,718 women, integrating at least one ounce of nuts a week, such as cashews, gives women a 25 percent lower risk of developing gallstones.

Dental Health
Research has also shown that chemicals in cashews kill gram positive bacteria, a pervasive mouth affliction that causes tooth decay, acne, tuberculosis and leprosy. Eating cashews at moderate levels, some say, can eliminate abscessed teeth, though this has not been proven yet by proper clinical trials.

Topical Uses
While the cashew is most enjoyed when eaten, it also possesses astringent qualities that are now used in topical creams and gels. A Philippine scientist who has made a career out of studying the health benefits of cashew nut extract markets the extract in a cream for warts, moles and other skin growths.  The Philippine-produced cream is also reportedly effective on basal cell carcinoma, the most common type of skin cancer, though this too is not yet available in the U.S.
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Fruit N' Cream
  • 2 cups Cashews
  • 1 Lemon, Juiced
  • 1 Apple
  • 5-50 Strawberries
  • 5-50 Grapes or Blueberries
  • 5-50 Slices of Pineapple
Spear a strawberry, grape, and pineapple on a toothpick and place on a fun platter.  Do so until all are used up. To make the cream: Blend the cashews, lemon juice, and apple until nice and creamy (adding water for a smoother consistency if needed).  Now you have a cream to dip your little fruit kabobs into!  Great snack, wonderful for children, and a hit at any party!
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31 Days of Raw: Day 11 - Green Onions (Scallions)

10/11/2010

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31 Days of Raw : Day 11
Green Onions (Scallions)


Again, I'm attempting to choose produce that is in season during the month of October.  This means that if you visit a farmer's market this month (there's an incredible one this Saturday that I'll be at), you'll be able to choose the fruits and veggies in this blog. Green Onions are lots of fun.  They have all the yummy onion taste and health benefits, but are also green so you get all the incredible chlorophyl and health benefits of that as well.  They also add a wonderful mexican onion flavor to any dish and since they don't make me tear up..are my onions of choice. Most of my recipes call for green onions, but any onions will do - depending on your tastes.  Red onion would have to be my second favorite, but I have to be careful cutting them, so they are a delicious rarity. So why do I enjoy green onions so much?  First, they add an incredible taste to many dishes, but they are also wonderfully good for you, as well as having medicinal properties!  While researching for tonight's article...I found some easy medical uses that I will even try tonight when I go to bed!  And, of course, enjoy the recipe at the bottom of this post.  I'm praying everyone is reading the health benefits, not just scrolling down to the bottom to get the good stuff. ;)
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Scallions (Green Onions)

Protect from and Cure Cold/Flu
Spring onions have long been recognized by ancient healing traditions for their unique curative properties. Chinese medicine practitioners used them to cure sinus infections, believing them to be more beneficial than other onions for this particular ailment. Their efficacy for such infections could be due to the onion's antibacterial properties. The quercitin and vitamin C in onions work synergistically to kill harmful bacteria, making them an excellent remedy for cold and flu sufferers or those staving off digestive discomforts.

Cardiovascular Health
Onions' role in cardiovascular health is well documented. The sulfur compounds in onions can lower blood pressure and reduce risk factors for coronary heart disease including platelet aggregation and oxidation of cholesterol. Onions' store of chromium is a boon for those with diabetic conditions. It can help keep blood sugar levels in check, improve glucose tolerance, and decrease total cholesterol and triglycerides in patients with diabetes.

Diabetes & Cholesterol
The Allyl propyl found in green onions lowers blood glucose levels and adds to the amount of free insulin in the body. The chromium in green onions helps regulate blood sugar, which benefits overall health. Recent scientific studies reveal that chromium can lower levels of insulin, increase glucose tolerance and reduce fasting glucose levels. Chromium is also shown to lower cholesterol and triglycerides while increasing the "good" HDL cholesterol levels.The chromium in green onions along with sulfur and vitamin B6 provide heart healthy benefits. Onions can lower both cholesterol and blood pressure, which will reduce the risk of heart attack atherosclerosis, stroke and diabetic heart disease. Research reveals that foods rich in flavonoids such as onions, apples, broccoli and tea may reduce the chances of developing heart disease by 20 percent.

Cancer Prevention and Cure
The flavonoids in green onions also benefit health by preventing certain cancers from developing. Eating onions two times a week has been shown to reduce colon cancer. Quercitin, a flavonoid in green onions, will slow the formation of cancer cells and precancerous lesions in the colon. Women can particularly benefit from eating green onions. The flavonoid, kaempferol, in onions is known to lower the risk of ovarian cancer. One study discovered that eating foods rich in kaempferol such as onions, blueberries, curly kale, spinach, leeks, and tea may lower the risk of developing ovarian cancer by 40 percent. Quercitin is also a known tumor fighter. It has been shown to halt the growth of colon tumors and protect colon cells from the potentially damaging effects of cancer-causing substances. Regular consumption of onions is correlated with a reduced risk of colon and other cancers, including ovarian, oral, esophageal, breast, and prostate cancer. The quercitin content may also account for onions' potential to lessen inflammation associated with such conditions as arthritis and asthma.

Topical Medical Applications

- For sore throat
Cut the green onion's white part into pieces. Put it in a cloth bag and steam it for a hot compress. You can also mix the green onion with grated ginger and some salt. Wrap the hot bag in a towel or gauze and place it over the throat, chest, soles, palms, back, and armpits. It promotes perspiration and lowers the heat and pain. This method is known since the ancient times, and it is as good as commercially sold plasters.

- For swollen feet
Boil the whole green onion for a few minutes. Grind it and mix with a little water just enough to make a paste, and then place it to the swollen part of your feet. This simple method is used since hundreds of years ago by our ancestors.

- For nasal congestion (runny nose)
Mash the green onion and make wet cotton with its juice. Place the wet cotton to your nose. Believe it or not, if you cannot sleep well, just place a bundle of green onion beside your pillow.
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Easy Salsa
3 tomatoes
2 green onion stalks
1 clove garlic
½ bunch cilantro
¼ - 1 Jalepeno (depending on your desire of spicy)
Salt & pepper to taste
Place everything in a food processor and pulse a few times.  No food processor?  Simply dice and mince everything fine and stir together.  Voila! 
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31 Days of Raw: Day #10 - Dates!!!

10/10/2010

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31 Days of Raw: Day #10
Dates!


Ahhhh, dates, how I love you. Nature’s candy, my favorite sweet, and good for me as well!! They are my choice of sweeteners for anything sweet – cookies, candies, cakes, pies, shakes, etc.  We are so conditioned to eat anything sweet minimally that we apply the same thought process to sweet fruits. Ah ha, but dates are not refined sugar, and will actually help your health, prevent disease, cure constipation and lots of other fun medicinal properties.  Of course, moderation is always necessary, but don’t be afraid of dates.  Enjoy them!  Let’s find out what’s so wonderful before we make little candies. ;)
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Dates

Nutritionally Abundant:
Dates are very good source of dietary fiber, protein and are rich in vitamin C, vitamin B1, B2, B3 and B5 and vitamin A1. There are 20 different kinds of amino acids which ease the digestive process. Dates are rich in soluble and insoluble fiber. According to the American Cancer Society, consuming 20-35 grams of dietary fiber every day is healthy for your body.

Great Energy Booster:
Dates are considered to be one of the best energy boosting snacks as they are power-packed with 29 grams of natural sugars such as glucose, fructose and sucrose. They also contain 31 grams of carbohydrate and 3 grams of dietary fiber. These qualities of dates make them the rightful candidate for boosting energy. Adding dates in milk can be a very nutritious snack for both kids and adults.

Low in Calories:
Dates have a very low calorie count; around 23 calories for a single date fruit. That is why it is also suitable for health conscious people.

Dates are Rich in Potassium and Low in Sodium:
One of the key health benefits of dates is its ability to regulate a healthy nervous system, thanks to the rich potassium content. Research has recommended that higher intake of potassium (about 400 mg) can cut the risk of stroke by 40 percent.  Other important mineral salts include copper, iron, magnesium, manganese and phosphorous. They also have a dense concentration of phenol antioxidants and other nutrients. Another key health benefit of dates is its ability to lower undesirable LDL cholesterol.

Constipation:
Date is termed to be a laxative food. This is the reason that dates are beneficial for people suffering from constipation. For getting the laxative effect from dates, you need to soak dates for one full night in water. You should consume these soaked dates in the morning like syrup to get their actual advantages.

Intestinal Disorders:
The nicotinic content that is present in the dates is said to be beneficial for curing any kinds of intestinal disorders. Continuous intake of dates helps to maintain a check on the growth of the pathological organisms and thus, helps in the rise of friendly bacteria in the intestines.

Gaining Weight & Weight Gain:
Dates are said to be a part of healthy diet. They consist of sugar, fats, proteins as well as many essential vitamins. If the dates are consumed with the paste of cucumber, one can easily come out from the problem of over-slimming. One kilogram of dates contains almost 3,000 calories. These calories alone are sufficient to meet the daily requirements of a human body.

Healthy Heart:
Dates are quite helpful in maintaining your heart in a healthy condition. When soaked for a night and crushed in the morning and consumed, they prove to be quite advantageous for weak hearts. They help in fortifying the heart, if taken twice in a week.

Sexual Weakness:
Dates are even beneficial for increasing sexual stamina in the human body. A handful of dates, when soaked in fresh goat's milk for the night and then grinded in the same milk with the mixture of cardamom powder and honey, becomes a very useful tonic for increasing sex endurance and sterility caused due to functional disorders.

Diarrhea:
Ripe dates contain potassium. Potassium is beneficial for controlling diarrhea. They are easily digestible, which helps to cope up with the problems of diarrhea.

Intoxication:
Dates are known as an excellent remedy for alcoholic intoxication. Dates provide quick relief in the case of alcoholic intoxication. They should be rubbed and soaked overnight for getting more nutritious values from them.

Abdominal Cancer:
Dates are beneficial for curing abdominal cancer. They work as useful tonic for all age groups. They work as better as the medicines, and are natural and do not bear any side effects in the body. They can be easily digested and used for supplying extra and needed energy.
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Date/Cashew Candies
  • 10 medjool dates
  • 10 raw cashews
Cut lengthwise down each date and extract their pits. Place cashew in pit’s place. Savor slowly. ;)
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31 Days of Raw - Day #9 : Sunflower Seeds

10/9/2010

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31 Days of Raw: Day #9
Sunflower Seeds


For anyone with tree nut allergies, any type of seeds is a welcome sight.  I substitute seeds for nuts in recipes all the time to either save money or make it lighter (as they are less dense and fatty – albeit a good fat).  Sunflower seeds are easy to find, usually inexpensive, and wonderful for you. They make a delicious mayonnaise, fun desserts, and delicious burgers. Crazy, huh? 
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Sunflower Seeds

Good for the heart:
Sunflower seeds are one of the richest sources of Vitamin E, a powerful antioxidant that is extremely beneficial for the heart. Vitamin E prevents formation of plagues on walls of cardiac blood vessels by obstructing corrosion of cholesterol. People who eat sufficient amount of vitamin E have lower risk of heart ailments caused by blocked arteries. Sunflower seeds protect the heart by reducing the level of bad cholesterol in the blood. Along with Vitamin E, sunflower seeds are a good source of magnesium, which can normalize the blood pressure level.

Cancer prevention:
Sunflower seeds contain selenium, which can be effective in preventing growth of malignant cells. To speed up repair of damaged DNA selenium is needed. It also helps the cell to produce DNA. It blocks the development of cancer cells and encourages the body to remove abnormal cells.  Selenium also induces secretion of glutathione peroxidase (GP), an enzyme noted for its powerful antioxidant property.  GP helps the liver eliminate toxins from our body. Low levels of this enzyme in the body encourages accumulation of harmful toxins, which consequently damage the DNA and promotes the growth of cancer cells.

Fights inflammation:
The antioxidant activity of vitamin E could reduce inflammation. By consuming sunflower seeds arthritis and asthma can be benefited. Selenium induces secretion of glutathione peroxidase. It helps the liver to abolish toxins from the body. Low level of this enzyme in the body encourages accretion of damaging toxins, which consequently damages the DNA and promotes growth of cancer cells.

Digestion:
Sunflower seeds are rich source of dietary fiber. Lack of fiber consumption leads to many health problems. The advised amount of fiber is 30 grams per day; most people fail to consume more than 15 grams per day. This can cause digestive problems which leads to increasing toxicity within intestines. By eating sunflower seeds the body gets the powerful supply of the dietary fiber.

Good for Brain:
The sunflower seeds actually have a calming effect on the brain. This is due to high levels of tryptophan contained within the seeds. When food containing tryptophan is consumed it increases the brain production of serotonin. High levels of serotonin reduce tension which creates a relaxing effect.

Soothe Muscles and Nerves:
Presence of magnesium in sunflower seeds can prevent calcium from entering into the nerve cells, blood vessels and muscles. This may prevent contraction of nerves and muscle spasms.

Bone Health:
The manganese in sunflower seeds can help in revitalizing the mineral density of spinal bone by promoting calcium absorption. This may prevent osteoporosis among post menopausal women.

Fights inflammation:
The antioxidant activity of vitamin E, present in sunflower seeds, could reduce inflammation.  People suffering from arthritis and asthma can therefore benefit from consuming sunflower seeds.
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Orange Sunshine Dip
  • ½ Cup sunflower seeds
  • ½ orange
  • 1 clove of garlic
  • 2 Tbsp lemon juice
  • ½ t salt
  • ½ Cup water
Blend until creamy.
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31 Days of Raw: Day #8 - Almonds

10/8/2010

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31 Days of Raw: Day #8 Almonds


While I try to eat as many fruits and vegetables as possible, nuts definitely have a place in my raw journey.  First, they satisfy that full feeling I need when an apple is just not taking care of my hunger needs.  So, I grab some almond butter and smear a little on that apple slice, and it’s wonderful! Almonds are the least expensive nuts that I’ve found so far: Costco sells them for under $4 a pound, which goes a long way.  I use them in everything from dips to pie crusts, ice cream to lettuce wraps.  They are a beautiful peanut substitute and I enjoy almond butter, almond trail mix, even almond cream on cakes. They are is so many of my recipes, actually, that it’s hard to narrow it down to just one to share with you.  After reading about WHY you should eat these little beauties, find out HOW to use them simply.
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Almonds

Good for brain:
Almonds are a source of many nutrients which help in development of the brain.   Almonds contain phenylalanine, a chemical that assists in the development of cognitive functions.  Eating a handful of almonds a day can improve your memory.  Almonds induce a high intellectual level and have been considered an essential food item for growing children. It is recommended that mothers give almonds soaked in water to their children daily in the morning, or substitute almond milk instead of cow’s milk.

Regulates cholesterol:
Regular consumption of almonds helps to increase the level of high density lipoproteins (HDL) and reduce the level of low density lipoproteins (LDL), thereby effectively controlling cholesterol levels. LDL cholesterol is called bad cholesterol.

Good for heart:
Mono-saturated fat, protein and potassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in almonds helps to avoid heart attacks. Almonds help reduce C-reactive protein which causes artery-damaging inflammation. Almond is also a source of folic acid. They therefore help to reduce the level of homocystein, which causes fatty plaque buildup in arteries.  A study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack. Huge amounts of vitamin E found in these nuts acts as an antioxidant and reduces the risk of heart diseases. Almonds also help reduce C-reactive protein (CRP) which causes artery-damaging inflammation.

Skin care:
The benefits of almond for skin care are well known, and hence a massage with almond oil is often recommended for new born babies. Almond milk is also added in some soaps as almonds help in improving the complexion of the skin. Almonds are rich source of vitamin E which is essential nutrient for healthy skin. Also, they are rich source of monounsaturated fat, and helps in lowering cholesterol level. Selenium, an anti-oxidant mineral is also present in almonds which help in fighting the process of aging. It will also help in decreasing dark circles and sunken eyes.

Regulates blood pressure:
Potassium present in almond helps to regulates blood pressure. Almonds are very low in sodium which also helps in containing blood pressure.

Prevention of cancer:
Almond improves the movement of food through the colon, thereby preventing colon cancer. It is an excellent source of Vitamin E, phytochemicals and flavanoids, which suppress the growth of breast cancer cells.  It is also rich in boron, which helps prevent prostate cancer.

Bone Health:
They are a very good source of calcium which prevents osteoporosis and strengthens the bones, teeth and muscles. It also provides other nutrients that help to increase the bone mineral density, which helps to strengthen the skeletal system.

 Diabetes:
They are a low glycemic index (GI) food. When eaten with a high GI food, it helps in reducing the rise in sugar and insulin levels after meals.

Pregnancy:
Almond contains folic acid. Folic acid helps to reduce the incidence of birth defects in newborn babies.

Weight management:
Unsweetened almond milk helps one to reduce weight. The mono-saturated fat contained in almonds satisfies appetite and prevents over-eating. Studies have revealed that almond rich low calorie diet is good for obese people to assist in shedding their weight.

Prevention of constipation:
Almonds are rich in fiber. Like most other fiber rich food, almonds also help in preventing constipation.

Boosts energy:
The presence of manganese, copper and Riboflavin helps in energy production.
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Almond Snack Bars
  •  1 cup almonds
  • ½ cup dates
  • ½ lemon, juiced
  • ½ cup raisins
  • ½ apple
In a food processor, grind nuts smaller (but not a powder). Add the rest of the ingredients and pulse until well combined, no large lumps, and nice and sticky.  Line a brownie pan with plastic wrap (or foil, or whatever you feel safe with) and press the mixture into it – should be about ¼” to ½” thick.  Next, chill in fridge.  When you want a bar, take pan out, slice into long rectangles and you can wrap each individual one in wrap or foil and save for when you want another. Will last a LONG time in your fridge and should last at room temperature for at least a few hours.  I take these with me camping.  A wonderfully nutritionally dense little snack. :)
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31 Days of Raw: Day #7 - Spinach

10/7/2010

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31 Days of Raw: Day #7 – Spinach


I’m not sure where to begin my love letter to Spinach.  Oh how I love thee, Spinach…thou are so good for me and thou taste so delicious.  Hmmm…I might be on a roll. ;)  Yes, I’m being ridiculous, but I must stress how much I LOVE Spinach!  It’s one of my favorite greens, which are an incredible subcategory of food by themselves. Greens are packed full of nutrition.  Most of which we have no idea about.  Did you know that HALF of the calories of Spinach are protein?  Not water, not even calcium, but protein.  I love this because people are constantly asking me where I get my protein.  Now Popeye doesn't sound so crazy, huh?  Those forearms were no joke! Let’s learn more about this green wonder! Oh, and by the way…Spinach is in season in Arizona right now...go stop at a farmer’s market and pick yourself some local, organic Spinach!

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 Sight:
Spinach contains a natural pigment known as lutein, and lutein has been studied and shown to have properties that help to prevent cataracts. Lutein also helps to prevent weakness in the eye muscles caused by aging.

Cancer:
Spinach is also loaded with natural antioxidants called flavenoids. As an antioxidant, flavenoids help the body fight against cell damage from within. Which also helps the fight against cancer, reducing a person’s chances of contacting various forms of cancer, especially prostate cancer. One study of New England women showed less breast cancer cases among those who ate spinach on a regular basis. Spinach extracts have reduced skin cancer in lab animals and show promise at slowing stomach cancer as well.

Heart Health:
According to research compiled by Whole Foods, spinach is an excellent promoter of cardiovascular health. The antioxidant properties of spinach (water-soluble in the form of vitamin C and fat-soluble beta-carotene) work together to promote good cardiovascular health by preventing the harmful oxidation of cholesterol. Oxidized cholesterol is a danger to the heart and arteries. Magnesium in spinach works toward healthy blood pressure levels. In fact, just a salad-size portion of spinach will work to lower high blood pressure within hours. A serving of spinach contains 65 percent of your daily requirement of folate, and folate converts harmful, stroke-inducing chemicals into harmless compounds.
 
Energy
Perhaps this is where Popeye gets his powers from spinach. Iron is high in the leafy plant, and iron helps to carry blood throughout the body by helping to build red blood cells. More oxygen throughout the body and stronger red blood cells means more energy and less fatigue.

Cholesterol:
Cholesterol is that bad stuff that brings about blockages in the arteries. Vitamin A, Vitamin C and Vitamin E all help to prevent or lessen the build up of that cholesterol within the arteries. Guess what contains its fair share of all those vitamins? If you guessed spinach, you win the prize! Sorry, not really. No prizes being handed out today. I can’t afford them.

Bone strength:
Or maybe this is how Popeye builds his strength with spinach. Vitamin K is also common within spinach, and Vitamin K helps the bones to retain higher levels of calcium. And that calcium keeps the bones strong and helps to prevent osteoporosis, a disease in which bone density is reduced and fractures become more common.

Blood pressure:
Sodium raises your blood pressure. Spinach doesn’t have a lot of sodium. But it does contain plenty of potassium, and potassium helps to lessen the effects of sodium and helps to keep blood pressure lower. So, eat your spinach! But always check with your doctor about what to eat if you are suffering from high or low blood pressure or if you are suffering from any disease or are just not feeling well.

Diabetes:
Eating spinach regularly is known to regulate blood sugar levels, so diabetics should probably eat some spinach. It’s all the magnesium in spinach that helps this vegetable to regulate blood sugar levels.

Weight loss:
Spinach doesn’t have a lot of calories, about 40 calories per cup of uncooked spinach. That combined with the fact spinach has twice as much fiber as most other lettuces means spinach is an excellent food for losing weight. The low calories means you can eat until you’re more than full. The extra fiber means your body isn’t going to hang onto much of that spinach (or anything else, for that matter) for very long.

Aging:
Considering all the anti-oxidant properties, vitamins, minerals, lutein and everything else found in spinach, this eatable green is known to strengthen the skin and thus to help with wrinkles and such with bring about the more aged look. So maybe try some spinach instead of going to the plastic surgeon. Just an idea. Don’t mean to tick off any plastic surgeons.

Stronger teeth:
Remember all that Vitamin K from spinach that strengthens the bones? Well, your teeth are bones. Which means if you want stronger teeth, eating spinach is a bright idea.

Eyesight
Spinach is one of the richest dietary sources of lutien, a carotenoid that has been implicated as being protective against cataracts and other age related macular degeneration. In a study at Harvard Medical School in Boston, higher dietary intakes of lutein and vitamin E from food and supplements were associated with significantly decreased risks of cataract. Zeaxanthin is another carotenoid found in spinach, and in a study at Centre for Eye Research in Australia, it was found that high dietary lutein and zeaxanthin intake was associated with decreased prevalence of nuclear cataract.
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 That’s only the beginning.  TRUST ME…this may be the most health-giving food so far this month.  I love greens.  In fact I love them so much that I enjoy a green smoothie EVERY day. Mine tend to be on the large size, but that’s because it’s an entire meal for me. 2 cups of spinach, 4 pears, 3 bananas, 2 apples, 2 cups of water, 1 cup of ice…yup, that’s an entire meal, huh?  Blend it all up, fill some bottles, and drink on the go (at the park, while grocery shopping, standing in line at the post office, in between recording session…yes, my day is WILD!). ;)

How do I make a green smoothie, you may be asking?  Well, it depends on your blender.  If you have a high powered blender (Vitamix, Blentec, etc.), then throw everything in, hit the “high” switch and let it run till nice and creamy.  If you have a regular blender…first blend your greens with water until no chunks are floating around…then dice your fruit nice and small and add a little at a time, adding more water if necessary.

Why a green smoothie?  Why not a salad?  Well, you are pre-digesting your greens this way.  If we were to chew properly (which we don’t), we would chew and chew and chew until our food turned creamy in our mouths before swallowing.  I’m lucky to chew 3-4 times before I want another bite of my scrumptious food…so I desperately need my smoothies.  This way I’m getting LOTS of nutrition in, because I can assimilate it better all broken down.  Now, my blender (Vitamix) runs so powerfully that it fully breaks the cell walls of the greens, thereby releasing all that yummy chlorophyll, the cancer-fighting agent.  If I eat 2 cups of a greens in smoothie form, I am getting twice as much nutrition from it rather than eating 4 cups of greens in salad form.  I just don’t chew very well…not enough and not hard enough. Thank you, Vitamix!!  (If you don’t have a vitamix, you are STILL getting LOTS more nutrition when you blend.)
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Autumn Green Smoothie
  •  1 cup spinach
  • 3 apples
  • 1 carrot
  • 2 tsp cinnamon
  • 1-2 cups water
Blend well - should be smooth, not thick or lumpy.
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     About the Blogger

    Haley is passionate about Raw Food and how God has used it to heal her. She loves to share what she knows with anyone who is curious, and finds herself talking to everyone around her about her lifestyle. 

    God comforts us in all our troubles so that we can comfort others. When they are troubled, we will be able to give them the same comfort God has given us.  For the more we suffer for Christ, the more God will shower us with his comfort through Christ. Even when we are weighed down with troubles, it is for your comfort and salvation! For when we ourselves are comforted, we will certainly comfort you. Then you can patiently endure the same things we suffer. We are confident that as you share in our sufferings, you will also share in the comfort God gives us. (2 Corinthians 3-7)

    This Scripture applies to every area of  life that Haley is passionate about. In order to be grateful, confidant, and assured of anything in your life...it must be tested and proved. That testing is never easy and rarely pleasant...but it IS purposeful. She now can take the comfort that God has given her and share it with you. Amen!

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