Coconut Water

Coconut water, the liquid from a young unripe coconut, is a natural isotonic beverage filled with immune boosting vitamins and nutrients. This healthy drink offers replenishing electrolytes, as well as potassium, calcium and magnesium.

This nutrient rich beverage contains organic compounds with beneficial growth properties that can dramatically improve your health. It is completely free of chemicals and is save for children and babies. Some pregnant women prefer drinking coconut water as a natural aid for digestive problems during pregnancy. The lauric acid found in coconut water is the same as human breast milk.

Regular consumption of coconut water can naturally improve immunity, increase metabolism, alter HDL and detoxify the body. Consistent consumption of coconut water can help regulate intestinal function which is known to provide a wide variety of health benefits including a clearer complexion. Coconut water also contains monolaurin which acts as an antiviral monoglyceride which has the abiltiy to kill a variety of viruses and bacteria in the body.

Coconut water is a natural sports drink. Providing 15 times the electrolytes than most sports drinks, coconut water promotes hydration by stimulating the plasma which contributes to 55% of human blood. It is contains calcium and serves as a nutritious cholesterol free boost after a workout. Coconut water has fewer calories and sodium than most soft drinks or juices.

In addition, coconut water is high in potassium and consumed regularly can significantly reduce the risk of hypertension.

Health Benefits of Drinking Coconut Water Regularly

• Naturally boost immune system
• Improve intestinal health
• Increases metabolism & weight loss
• Balance body ph
• Detoxify & fight viruses
• Stop fatigue
• Helps prevent hypertension
• Control diabetes
• Aids in circulation
• Reduces cancer risk
• Treats kidney stones
• Eases stomach pain & vomiting

Today there are several ready-to-drink organic coconut beverage available. Some popular brands are Vita Coco, Zico Pure and O.N.E. They all provide fresh coconut water in tetra packaging to preserve nutrients.

Give it a try! - Shannan

Source: suite101.com

My Baby is Stealing My Iron

I had a check-up with my OB last week - I'm now 28 weeks along in my pregnancy. I was shocked to find out that my iron is low and that I'm technically anemic. I've felt so good this last trimester and starting into my third that I wouldn't have imagined that my labs would show anemia.

I did a little research on iron deficiency and surprise - surprise, infants in the womb begin to stock pile all the iron in their liver that they will need their first year of life prior to birth as breast milk is fairly low in iron. The little thief! :) I did a little research on iron's purpose in the body and how to supplement naturally with foods as that is always my first line of defense.

Functions in the Body

• Primary ingredient in the formation of hemoglobin the oxygen carrying component of blood.
• Iron attracts oxygen. Without an iron reserve, oxygen cannot be attracted to the body. With iron deficiency naturally comes oxygen deficiency.
• Increases vitality and energy.Improves circulation, digestion, elimination, respiration, and augments tissue oxidation.
• Helps prevent colds.
  
  

Signs of deficiency

• Depression and melancholy
• Low oxygenation and oxidation
• Susceptibility to colds
• Low blood pressure
• Anemia
• Slow speech
• Poor memory
• Poor respiration with shortness of breath

Women tend to need more iron anyway...

• Women also require more iron than men due to their menstrual cycles and consequent loss of blood.
• Interesting pregnancy and iron fact: Newborn infants and animals have four times the supply of iron in the body than adults. The mother supplies the offspring with enough iron, stored in the liver, for the entire first year of life. Milk lacks iron, therefore, newborns would suffer from anemia otherwise.

Highest Iron Foods: Agar, almonds, apricots, bananas (red are best), beet greens, blackberries, *black cherries, black strap molasses, black walnuts, butternuts, cashew nuts, dandelion greens, dates, *dried fruits, *dulse, eggs, English walnuts, fennel, figs, goat milk, *greens, Irish moss, kale, *kelp, lentils dried, lima beans dried, millet, mung beans dried, mustard greens, parsley, peaches dried, peas dried, pinto beans dried, prunes, pumpkin squash seeds, radishes, raisins, red beans, red peppers, *rice and bran polishings, rye, sesame seeds, sorrel, soybeans, spinach, sprouted seeds, sunflower seeds, Swiss chard, wheat bran and germ, and white beans.

*These are the foods highest in iron.

So I need to get busy increasing my iron intake. I'm thinking a bag of frozen black cherries or a spinach salad with sunflower seeds and dried cherries - Yum! I'm also going to start seasoning everything with a little dulse. I've kind of forgotten to do that lately.

Karla

The Mighty Cranberry

With Thanksgiving right around the corner we will all be diving into our favorite cranberry concoction. I love cranberries and add them to my oatmeal every morning. Here are some great facts about cranberries from Drs. Oz and Roizon.

They're antioxidant all-stars. Cranberries have more of these disease-fighters than do apples, red grapes, strawberries, oranges, bananas, pears, grapefruit, pineapples and peaches! And the antioxidant roster includes powerful resveratrol, the heart protector in red wine, which is now being tested against breast, skin, prostate and liver cancer.

They keep your ticker, well, ticking. Cranberries pack a triple whammy: They're chock-full of antioxidants, anti-inflammatories and anticlotting agents, a combo that helps prevent fats and cholesterol from sticking to artery walls and seems to lower bad LDL cholesterol and boost good HDL cholesterol.

They protect your pearly whites. Compounds in cranberry juice appear to reduce decay-causing mouth bacteria and dissolve clusters of unhealthy germs. Just be sure to buy sugar-free juice or rinse well with water afterward. Do the same with any sweetened drink.

They ward off ulcers and upset tummies. Cranberry compounds and bad bacteria loathe each other, which is a good thing. Scientists suspect that the berries keep ulcer-causing H. pylori bugs from hanging around the stomach and flush other harmful bacteria out of your digestive system.

They fight infections "down there. "Urinary tract infections (UTIs) are responsible for 8.3 million doctor visits each year. That's a lot of waiting-room discomfort. But drinking cranberry juice significantly cuts the rate of UTIs and may even cure those that are already under way. The antioxidants—in this case proanthocyanidins—keep the pesky bacteria at bay.

Here a just a few cranberry recipes you may want to try this holiday season:

Cranberry-Cherry Relish

Cranberry Apple Dessert Risotto

Strawberry-Cranberry Orange Salad

- Shannan

Sources: Oprah.com, Meals Matter

Veggie of the Month - Brussels Sprouts

You may think that Brussels Sprouts (or baby cabbages as they are known in our house) are a strange little vegetable to spend any time on, but they happen to be one of my favorites. I just like them because I think they taste good. Maybe I should like them because of all the great nutrition value they provide.

It's no surprise that Brussel sprouts look like perfect miniature versions of cabbage since they are closely related, both belong to the Brassica family of vegetables. Brussels sprouts are available year round; however, they are at their best from autumn through early spring when they are at the peak of their growing season.

Brussels Sprouts are an excellent source of both vitamin K and C.

Health Benefits

Cancer Protection from Special Sulfur-Containing Phytonutrients
Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defense systems to protect against disease, including cancer. Scientists have found that sulforaphane, one of the powerful glucosinolate phytonutrients found in Brussels sprouts and other cruciferous vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly.

Crucifers Cut Risk of Bladder Cancer
Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as Brussel sprouts, broccoli, kale, cabbage and cauliflower, are associated with lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. Now, research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the list.

Optimize Your Cells' Detoxification / Cleansing Ability
For about 20 years, we've known that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Now, new research is revealing that phytonutrients in cruciferous vegetables, such as Brussels sprouts, work at a much deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds.

For Healthy Skin and Immune Function, Think Brussels Sprouts
Brussels sprouts are an excellent source of vitamin C, the body's primary water-soluble antioxidant. Vitamin C supports immune function and the manufacture of collagen, a protein that forms the ground substance of body structures including the skin, connective tissue, cartilage, and tendons.

Fiber-rich Brussels Sprouts Support A Healthier Colon
Add Brussels sprouts to your diet, and you'll increase your fiber intake. A cup of Brussels sprouts contains more than 4 grams of fiber, and both soluble and insoluble fiber are present in roughly equal amounts.

A Birth Defect Fighter
Especially if you are pregnant, consider learning to love Brussels sprouts. A cup of Brussels sprouts supplies 93.6 mg of folic acid, a B-vitamin essential for proper cellular division because it is necessary in DNA synthesis. Without folic acid, the fetus' nervous system cells do not divide properly. Deficiency of folic acid during pregnancy has been linked to several birth defects, including neural tube defects like spina bifida. Despite folic acid's wide occurrence in food (it's name comes from the Latin word folium, meaning "foliage," because it's found in green leafy vegetables), folic acid deficiency is the most common vitamin deficiency in the world.

Although I am fine with my Brussels Sprouts simply steamed. Here is a great sounding recipe you may want to try.

- Shannan

Source: WHFoods.com

Goat's Milk

So one of my 5-year-old daughters saw a segment on goat's milk on a kid's show she watches, not sure which one, and has been asking for it ever since. I wasn't sure if she would like it, I had never tasted it before, but I am always up for them trying new things so I bought a quart. Without hesitation she drank it down and announced that she would drink a cup of goat's milk everyday to stay healthy.

So what are the health benefits of goat's milk and how is it different from the cow's milk we are all used to?

Delicious with a slightly sweet and sometimes salty undertone, goat's milk is the milk of choice in most of the world. Although not popular in the United States, it can be found in markets and health foods stores throughout the year.

Unlike cow's milk there is no need to homogenize goat's milk. While the fat globules in cow's milk tend to separate to the surface, the globules in goat's milk are much smaller and will remain suspended in solution. When individuals have sensitivity to cow's milk, goat's milk can sometimes be used as an alternative.

Health Benefits

Goat's milk is a very good source of calcium and the amino acid tryptophan. It is also a good source of protein, phosphorus, riboflavin (vitamin B2) and potassium. Perhaps the greatest benefit of goat's milk, however, is that some people who cannot tolerate cow's milk are able to drink goat's milk without any problems. It is not clear from scientific research studies exactly why some people can better tolerate goat's milk. Some initial studies suggested that specific proteins known to cause allergic reactions may have been present in cow's milk in significant quantities yet largely absent in goat's milk.

Calcium-A Mineral for A Lot More than Strong Bones
Goat's milk is a very good source of calcium. Calcium is widely recognized for its role in maintaining the strength and density of bones. In a process known as bone mineralization, calcium and phosphorus join to form calcium phosphate. Calcium phosphate is a major component of the mineral complex (called hydroxyapatite) that gives structure and strength to bones. A cup of goat's milk supplies 32.6% of the daily value for calcium along with 27.0% of the DV for phosphorus. In comparison, a cup of cow's milk provides 29.7% of the DV for calcium and 23.2% of the DV for phosphorus.

Building bone is, however, far from all that calcium does for us. In recent studies, this important mineral has been shown to:

- Help protect colon cells from cancer-causing chemicals
- Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
- Help prevent migraine headaches in those who suffer from them
- Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle

Energy Producing Riboflavin
Goat's milk is a very good source of riboflavin, a B vitamin important for energy production. Riboflavin (vitamin B2) plays at least two important roles in the body's energy production. When active in energy production pathways, riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur. Flavoproteins are found throughout the body, particularly in locations where oxygen-based energy production is constantly needed, such as the heart and other muscles.

A Good Source of Protein
Goat's milk is a good source of low-cost high-quality protein, providing 8.7 grams of protein (17.4% of the daily value for protein) in one cup versus cow's milk, which provides 8.1 grams or 16.3% of the DV for protein. The structure of humans and animals is built on protein. We rely on animal and vegetable protein for our supply of amino acids, and then our bodies rearrange the nitrogen to create the pattern of amino acids we require.

Cardiovascular Protection from Potassium
Goat's milk is a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since a cup of goat's milk contains 498.7 mg of potassium and only 121.5 mg of sodium, goat's milk may help to prevent high blood pressure and protect against atherosclerosis.

Give it a try!

- Shannan

Sources: WHFoods

Almonds

I have found myself lately eating a handful of almonds as a snack, almond butter (similar to peanut butter) and using almond milk in my smoothies and other recipes. I know almonds are good for me, but specifically what do they have to offer?

Almonds are a great source of vitamin E, with 25g providing 70 percent of the recommended daily allowance. They also have good amounts of magnesium, potassium, zinc, iron, fiber and are a good source of healthy monounsaturated fat. They contain more calcium than any other nut which makes them great for vegetarians who do not eat any dairy products.

Heart-healthy
Almonds contain several phytochemicals including beta-sisterol stigmasterol and campesterol which is thought to contribute to a healthy heart. A handful of almonds a day helps reduce the risk of heart disease by lowering LDL, or ‘bad’ blood cholesterol by as much as ten percent.

Their high monounsaturated fat content, a key fat found in many Mediterranean diets, gives them much greater benefits than simply being cholesterol-lowering. Nearly every research study shows those who eat a traditional Mediterranean diet not only have a lower risk of heart disease and cancer, they also live longer.

Weight Loss Aid
For many years almonds were considered ‘fattening’. However, studies, including the Nurses’ Health Study and the Physicians’ Follow-up Study showed those who ate the most nuts tended to have lower body mass indexes. Although almonds are high in fat and calories, eating them in moderation can actually help with weight loss.

One study comparing two groups of dieters eating the same amount of calories found the group eating 500 of their calories from almonds lost more weight. One theory is that almond cell walls may limit the amount of dietary fat available for digestion, or for absorption. Therefore, it is a possibility that a small portion of the calories from almonds may not be completely absorbed by the body. Either way, replacing a given amount of calories in the diet with almonds will not equal the same in weight gain.

High Protein Source
As almonds are high in protein, around 18 percent, and contain virtually no carbohydrates, they are ideal for diabetics, pre-diabetics or anyone with blood sugar issues.

- Shannan

Source: suite101.com

Hydrogen: Nature's Moisturizer

So let's move on this month and look at another very important mineral that our bodies need. This time it's Hydrogen. You are probably more familiar with hydrogen in water. You know, two parts hydrogen and one part water. H2O. Water is actually 11% hydrogen. Water is a huge component in most natural foods we eat and therefore, so is hydrogen.

What Does Hydrogen Do?

• Soothes nerves


• Moisturizes tissues


• Helps transport nutrients (in water)


• Promotes elimination


• Prevents inflammation


• Promotes osmosis


• Helps regulate temperature


• Irrigates organs and cells

Signs of Hydrogen Deficiency

• Dehydration


• Emaciation, leanness


• Crampy tendons


• Appetite for salty food


• Irritability


• Dry skin, throat


• Wrinkled skin


• Lack of perspiration


• Gout


• Arthritis, rheumatism


• Excess body heat

Where to Find Hydrogen in Natural Foods: Apricots, Asparagus, Blackberries, Blueberries, Broccoli, Brussels sprouts, Buttermilk, Cabbage, Carrots, Celery, Chard, Cherries, Eggplant, Fish, Guavas, Horseradish, Juniper tea, Kefir, Kohlrabi, Mango's, Milk, Muskmelon, Okra, Papaya, Parsley, Peaches, Pineapple, Prunes, Pumpkin, Radishes, Rutabaga, Sauerkraut, Sorrel, Spinach, Squash, Strawberries, Tomatoes, Turnips, Watercress, Watermelon, and Whey.

Recipes that Contain High Hydrogen Foods

• Blackberry, Grapefruit and Pear Juice



• Orange/Blueberry/Banana/Spinach Smoothie



• Fun Fall Pumpkin Muffins



• Real Cornbread



• Apple, Carrot, and Celery Juice



• Tomato, Cucumber, Parsley, and Carrot Juice



• Hearty Lentil Soup



• Peach, Grapefruit, and Apple Juice



• Tropical Green Smoothie



• Classic Baked Acorn Squash



• Strawberry, Apple and Pear Juice



• Strawberry, Banana, and Greens Smoothie

I find it interesting that it's not so much the expensive creams and lotions that we put on the outside of our body that make a difference in the moisture of our skin as it is the wholesome natural foods we eat.

Karla

Fluorine "The Anti-Resistant Element"

It's been awhile since I've broken down a particular mineral and talked about how it's used and where to find it in nature. I know these aren't the most sexy of posts, but I think it's important to really understand nutrition and how to detect a deficiency. It also makes sense when making food choices to know what you are eating and why.

Today let's break down a mineral that is probably never talked about or even thought about. Your body only contains about 3 to 4 ounces of this mineral, but without it, your bones would crumble. Without fluorine calcium and silica cannot be organized.

What Does Fluorine Do?

• Fluorine works with calcium to form strong bones, tough tooth enamel, healthy hair and nails, and reinforce blood vessels.




• Fluorine acts as a disinfectant, germicide, antiseptic, anti parasitic, and antipyretic (effective against fever).




• Protects the spleen




• Preserves youthfulness

Signs of Fluorine Deficiency

• Hair loss




• Kidney stones




• Dental cavities and weak bones




• Tumors in the liver, spleen, bones, or skin




• Deformed nails and ingrown toenails




• Congenital defects




• Partial or total blindness

Foods Rich in Fluorine

Avocados, black eyed peas, Brussels sprouts, cabbage, caraway seed, cauliflower, raw cheese, dates, egg yolk, endive, garlic, greens, juniper berries, lemon grass, licorice, mother's milk, New Zealand spinach, parsley, rye bran or meal, sea cabbage, sea lettuce, spinach, and tomatoes.

Side note: Many have heard of fluoridated water whether through a municipal water supply or purchasing "fluoride waters". This is typically an inorganic form of fluorine and not the safest way to get this mineral. Small doses may be "okay", but there are many warnings out about the danger of consuming too much fluoride. It's always better to get your fluorine through an organic/plant source such as fruits, vegetables, herbs, or even some dairy products.

Recipes that contain fluoride-rich foods.

• Corn, Tomato, and Avocado Salad


• Yummy Granola Bars


• Warm Spinach Salad with Egg and Potato


• Simple Salsa
  
  

Karla

Veggie of the Month - Carrots

I don't know about your family, but my kids enjoy munching on carrots for a snack or as part of their school lunches. In fact today they requested carrots and ranch as part of their snack to take to cheerleading camp today.

Health Benefits: Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of provitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

Carotenoids and Heart Disease: When six epidemiological studies that looked at the association of diets high in carotenoids and heart disease were reviewed, the research demonstrated that high-carotenoid diets are associated with a reduced risk of heart disease. In one study that examined the diets of 1,300 elderly persons in Massachusetts, those who had at least one serving of carrots and/or squash each day had a 60% reduction in their risk of heart attacks compared to those who ate less than one serving of these carotenoid-rich foods per day.

Better Vision: Beta-carotene helps to protect vision, especially night vision. After beta-carotene is converted to vitamin A in the liver, it travels to the retina where it is transformed into rhodopsin, a purple pigment that is necessary for night-vision. Plus beta-carotene's powerful antioxidant actions help provide protection against macular degeneration and the development of senile cataracts, the leading cause of blindness in the elderly.

Carotenoids and Blood Sugar: Intake of foods such as carrots that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.

How to Select and Store: Carrot roots should be firm, smooth, relatively straight and bright in color. The deeper the orange-color, the more beta-carotene is present in the carrot. Avoid carrots that are excessively cracked or forked as well as those that are limp or rubbery. In addition, if the carrots do not have their tops attached, look at the stem end and ensure that it is not darkly colored as this is also a sign of age. If the green tops are attached, they should be brightly colored, feathery and not wilted. Since the sugars are concentrated in the carrots' core, generally those with larger diameters will have a larger core and therefore be sweeter.

Carrots are hardy vegetables that will keep longer than many others if stored properly. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. To do this, make sure to store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. They should be able to keep fresh for about two weeks. Carrots should also be stored away from apples, pears, potatoes and other fruits and vegetables that produce ethylene gas since it will cause them to become bitter.

If you purchase carrot roots with attached green tops, the tops should be cut off before storing in the refrigerator since they will cause the carrots to wilt prematurely as they pull moisture from the roots. While the tops can be stored in the refrigerator, kept moist by being wrapped in a damp paper, they should really be used soon after purchase since they are fragile and will quickly begin to wilt.

Carrots and Pesticide Residues: Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group's 2009 report "Shopper's Guide to Pesticides," carrots are among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of carrots unless they are grown organically.

What are baby carrots? In North America, baby carrots are grown-up carrots chopped into smaller pieces and peeled. After harvesting, the carrots are washed in chlorinated water similar to tap water and cleaned to remove dirt and mud. Some finished baby carrots are washed, or dipped in a stronger chlorine solution to prevent white blushing once in the store.

Due to the amount of waste in producing baby carrots and the chlorine dipping process, althought it is a little less convenient, the best way to prepare raw carrots would be to buy a bunch of full grown organic carrots, peel and cut them into sticks yourself. I know, it takes a little more time, but they will be better for you and your family!

- Shannan

Sources: Wikipedia, WHFoods

Veggie of the Month - Asparagus

On the eve of yet another holiday weekend full of parties and grilling I started planning my menu. I have to say that asparagus is a family favorite around here. It compliments just about any meal and it is great finger food for kids.

Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year. Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.

Asparagus is:
Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.
Contains no fat or cholesterol.
Very low in sodium.
A good source of potassium.
A source of fiber (3 grams per 5.3 oz. serving).
An excellent source of folacin.
A significant source of thiamin.
A significant source of vitamin B6.
One of the richest sources of rutin, a compound which strengthens capillary walls.
Contains glutathione (GSH).*

*Glutathione (GSH) is one of the most potent anticarcinogens and antioxidants found within the body. GSH is used to detoxify carcinogenic electrophiles and protect cells from oxidative damage, thereby preventing damage to DNA and other macromolecules. Thus, GSH acts as an initial and primary defense against chemicals that can cause cell transformation and/or cell death. Asparagus had the highest GSH content of the several foods tested.

Find a quick and easy grilled asparagus recipe here.

Happy 4th of July!

- Shannan

Sources: maab

Summer Won't Last Forever! Freeze Some Of It Now

The farmer's markets around here are just starting to pop with great summer produce. Because I live in a colder climate with a later frost date, the first few weeks of farmer's market are filled with beautiful flowers and vegetable plants to put in your garden. This last week though I scored the first of many flats of fresh strawberries - YUM! There is nothing to be compared to the first sweet strawberries of summer! (Unless it's the first blueberries, cherries, and etc!)

Because I live in a colder winter climate, I know that this growing season will be gone before you know it and any fresh produce I get will have to be trucked in from a warmer climate. That's why I do what I can to preserve a little bit of the summer by filling my freezer with things that I either grow myself or purchase all summer at the farmer's markets. It's not too soon to start and in fact, it's easier if you do a little bit all summer and then before you know it, your freezer is full, fall is here, and you can relax knowing you are ready with healthy treats all winter long. I recommend buying twice the amounts of what you will need for the week when you go to the farmer's market. Make a double portion of say, green beans or broccoli and then freeze half for a dinner in winter. I buy a whole flat of strawberries; wash and cut the tops off; freeze half to three-quarters for smoothies; and then let the family snack all week on what's left.

Why do I prefer freezing to other methods of preservation like canning? Freezing food is in my opinion superior to other preserving methods because more nutrients are preserved and the texture, color, and flavor of frozen foodstuffs are better than in food preserved by other methods. While no method of preservation completely saves all nutrients, freezing will preserve the most.

Here are some ways to minimize nutrient loss while freezing your food

• Prepare and freeze food as soon after harvest as possible.


• Blanch your vegetables and for maximum nutrient retention steam blanch them for a short period of time. Most fruits need no blanching and can be frozen as is.


• Take care when blanching your food and work as quickly as possible - the quicker you work the less time the food has to interact with oxygen in the air and oxidize which results in nutrient loss


• When thawing foods do so in the refrigerator and not on the counter for the cooler refrigerator temperatures will thaw the food more slowly and mean less cellular breakdown and less nutrient drip which occurs during thawing.


• Use air tight packaging or double pack things. Moisture loss occurs when ice crystals evaporate from the surface of frozen food and the result is freezer burn. Yuck! A lot of people prefer to us vacuum packaging. I haven't ventured into that arena yet - but I know it keeps things fresher much longer.

On Friday I will continue this theme of freezing by going over step by step instructions and giving you other helpful tips. In the mean time, here is a great link to more helpful freezing info from Kristen at Kristen's Raw on why she freezes raw vegan food.

Enjoy your day!

Karla

Cool Summer Salad

I am very excited...my CSA starts today. That means that every Monday morning for the rest of the summer I will be picking up fresh organic produce from a local farmer. I am really looking forward to the nutritious surprises coming my way every week and trying lots of yummy new recipes. Here is a refreshing summer salad for you to try!

A summer staple, this flavorful salad is good on it's own or with grilled fish or chicken. Like all fresh tomato salads, it provides some fiber and a healthy dose of vitamin C.

Mediterranean Chopped Salad

Ingredients
2 medium tomatoes, seeded and diced
1 cup diced seedless cucumber (1/4 medium)
1/4 cup chopped scallions
1/4 cup coarsely chopped fresh parsley
1/4 cup Kalamata olives, pitted and coarsely chopped
2 tablespoons extra-virgin olive oil
1 tablespoon white-wine vinegar
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste

Directions
Combine tomatoes, cucumber, scallions, parsley, olives, oil, vinegar, salt and pepper in a medium bowl; toss gently to mix. Serve within 1 hour.

Enjoy! - Shannan

Sources: EatingWell.com

Veggie of the Month - Green Leafy Vegetables

Dark green leafy vegetables are a good source of many vitamins such as A, C, E and K, as well as a rich source of minerals including, folate, iron, calcium, potassium and magnesium. They are also a great source of fiber. Research suggest that the nutrients found in dark green vegetables may prevent certain types of cancers and promote heart health.

The vitamins in these dark green leafy vegetables like vitamin K, A, D and E are fat-soluble vitamins. This means that these vitamins require a little bit of dietary fat in order for your body to absorb them. So, when you eat dark green leafy veggies you should make sure to add a teaspoon or so of dietary fat like olive or canola oil, cheese or salad dressing to ensure your body absorbs all of the available vitamins.

What are some examples of dark green leafy vegetables and how should you eat them?

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.

Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.

Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.

Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed.

Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.

Of course I enjoy most of these greens (mustard greens are a little spicy for me) raw in a green smoothie as well. Add some avocado as a source of dietary fat in your smoothie. It also makes it rich and creamy.

Quick and Easy Recipe Ideas:

Dark green vegetables are very tasty and easy to add to your daily meals. Look for them at your local grocery store and try some of these recipes!

Make a salad: Leafy greens such as romaine lettuce, spinach and arugula taste great when mixed in a salad with different kinds of veggies, such as tomatoes, cucumbers, carrots, and lettuce.

Wrap it up: Make a wrap with tuna, chicken, or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.

Add to a soup: Try mixing leafy greens such as collard greens, kale or mustard greens into your favorite soup. Try this great Tuscan Vegetable Soup recipe. It includes spinach in addition to tons of other great veggies. My family loves it!

Stir-fry: Add chopped leafy greens or broccoli to your stir-fry. Chicken or tofu stir-fried with olive or canola oil and your favorite dark green vegetable is delicious!

Steam it: For something new; steam collard greens, kale, or spinach. Add water to a pot and place a steamer with the vegetables into it. Next, bring the water to a simmer, cover with a lid, and wait a few minutes until your vegetables are slightly soft.

- Shannan

Sources: Center for Young Women's Health, About.com

Health Benefits of Fruit

A friend of mine who has decided to go 'Raw' recently mentioned how she and her husband were only consuming fruit until noon as part of their new eating plan. This is a practice I have read about in a few different books.

The basic idea is that fruit should be eaten on an empty stomach. The reason behind the theory is that fruit digests very quickly as it is made up of large amounts of water, fiber and the most basic natural sugars. Unlike more complex carbohydrates and proteins that take time to break down in the body, fruit is considered sort of predigested and only sits in the stomach for a matter of minutes. So why would you want to eat your fruit first and alone? It is believed by some that fruit eaten with or after a meal will sit in the stomach too long and ferment or rot also causing the non-fruit food to do the same. The good news is that even if you don't choose to eat solely fruit until lunchtime or you want fruit at other times of the day, as long as you try to eat your fruit first, before other more difficult-to-digest items, you may only need to wait 5 - 10 minutes before digging into the rest of your meal.

Here are just a few reasons why fruit should be part of your healthy diet:

• Fruit is the best source of the natural sugar needed for energy.
• Fruit contains micronutrients.
• Fruit is packed with antioxidants.
• Fruit contains an abundance of pure water.
• Fruit contains fiber, necessary for optimum digestion.

Some people may be concerned that fruit contains too much sugar. I found this to be an easy-to-understand explanation of how fruit sugars differ from refined sugar.

"The body needs natural sugar as a source of energy. When starchy foods such as potatoes and bread are eaten, the digestive enzymes break down complex sugar (starch) into simpler sugars. When fruit is eaten, the body uses the simple sugars (fructose or others) directly, without needing to break them down any further. However, this is not like eating refined sugar. In the case of refined sugar, the food is devoid of nutrients and fiber. Thus, the sugar enters the blood quickly and is not slowed down by the process of digesting fiber. Plus the calories found in sugar are "empty" because the do not provide any vitamins or minerals. Fruit on the other hand, is a nutrient-dense food. Which means that for every calorie it provides, it also gives many micro-nutrients-vitamins and minerals."

Find out how 7 specific fruits (apples, bananas, grapefruit, mangos, oranges, strawberries and tomatoes) can benefit your healthy lifestyle here.

Remember that fruit is natures 'fast food'. Keep clean, organic if possible, fruit on your counter or in your refridgerator for everyone in your family to grab and go. And don't forget your smoothies. Freeze some peeled bananas in an airtight container and pop one in the blender with some berries, mango, pineapple or orange slices and a little water to make a refreshing drink anytime.

- Shannan

Sources: fredericpatenaude.com, LifeScript

Chlorine the Cleansing Mineral

No today's post isn't about whether or not to swim in a chlorinated pool. It's not even about whether or not to use chlorine bleach as a home cleaning product. Organic chlorine is a mineral that our bodies need to function properly and oddly enough much like it's evil twin inorganic chlorine, it serves a cleansing function in the body.

Functions of Chlorine: In the body, chlorine is known as the great "cleanser" as it expels waste matter, helps to clean the blood, and keeps the joints and tendons supple.

• Organic sodium chloride (not table salt) reduces acidity and enhances circulation by regulating how much water is taken into the blood stream. It regulates the concentration of your blood.


• Increases osmosis - the ability of nutrients to get in cells and waste to get out.


• Important for efficient digestion. Chloride is a large component of hydrochloric acid which your stomach uses in digestion.
  
• Decreases nerve pain (analgesics). Chlorine will actually reduce excess conduction of nerve messages reducing pain symptoms. This mineral could have something to do with "pain tolerance".


• Most concentrated in blood, lymph and pancreatic fluids


• Fights germs and bacteria


• Combats odors


• Removes impurities

Signs of Chlorine Deficiency

• Depression, irritability, gloom, and poor outlook on life;


• Sensation of head pressure and weight


• Glandular swelling


• Excess mucous formation
  
• Inflammation and pain


• Restlessness and anxiety


• Difficulty concentrating


• Sluggish liver


• Poor appetite and metabolism


• Painful urination


• Muscular spasms and cramps
  

Best chlorine sources: Fish, raw goat milk, asparagus, avocados, bananas, beans, beets, blackberries, brazilnuts, brussel sprouts, cabbage (red, common, savoy), carrots, cauliflower, celery, cheeses (Danish bleu, Italian, Roquefort, Swiss), chicory, chickpeas, chives, coconut, corn, cucumbers, dandelion greens, dates, dock (sorrel), eggplant, endive, figs, filberts, guava, horseradish (raw), kale, kelp, kohlrabi, lean meat, leeks, lentils, lettuce (leaf and sea), mangoes, oats, onions, parsnips, peaches, peas, pineapple, potatoes with skins, radishes, raisins, red raspberries, rutabaga, sauerkraut, spinach, strawberries, sunflower seeds, sweet potatoes, tomatoes, turnips, watercress, watermelon, and white beans.

As always there are so many great whole food ways to supplement our bodies with the minerals it needs. Try a few new foods from the list and enjoy!

Karla

Coconut Oil - Good for you inside and out

Based on recommendations from a few of our readers, I just purchased my first jar of Organic Extra Virgin Coconut Oil. I had heard that coconut oil was a great moisturizer, but once I began researching a little further, I was literally amazed by the health benefits this oil offers. Since there are tons of great posts on the benefits of coconut oil, I have picked from my favorites and compiled a list of how this amazing (and economical) oil can help you both on the inside and out.

Why should you consume coconut oil?
The benefits of consuming coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, anti fungal, antibacterial, soothing, etc.

The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system.

Coconut oil is often preferred by athletes and body builders and by those who are dieting. The reason behind this being that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes.

Health and beauty benefits of coconut oil include:

• Heart Diseases: There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.


• Weight Loss: Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight


• Pancreatitis: Coconut oil is also believed to be useful in treating pancreatitis.


• Digestion: Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.


• Immunity: Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have anti fungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.


• Healing: When applied on infections, it forms a chemical layer which protects the infected body part from external dust, air, fungi, bacteria and virus. Coconut oil is most effective on bruises as it speeds up the healing process by repairing damaged tissues.


• Infections: Coconut oil is very effective against a variety of infections due to its anti fungal, antiviral, and antibacterial properties. According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, etc.


• Liver: The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.


• Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.


• Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.


• Bones: As mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are necessary for development of bones. Thus coconut oil is very useful to women who are prone to osteoporosis after middle age.


• Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.


• HIV and Cancer: It is believed that coconut oil plays an instrumental role in reducing viral susceptibility of HIV and cancer patients.


• Hair Care: Coconut oil is one of the best natural nutrition for hair. It helps in healthy growth of hair providing them a shiny complexion. Regular massage of the head with coconut oil ensures that your scalp is free of dandruff, lice, and lice eggs, even if your scalp is dry. Coconut oil is extensively used in the Indian sub-continent for hair care. It is an excellent conditioner and helps in the re-growth of damaged air. It also provides the essential proteins required for nourishing damaged hair. It is therefore used as hair care oil and used in manufacturing various conditioners, and dandruff relief creams. Coconut oil is normally applied topically for hair care.


• Stress Relief: Coconut oil is very soothing and hence it helps in removing stress. Applying coconut oil to the head followed with a gentle massage helps in removing mental fatigue.


• Skin Care: Coconut oil is excellent massage oil for the skin as well. It acts as an effective moisturizer on all types of skins including dry skin. The benefit of coconut oil on the skin is comparable to that of mineral oil. Further, unlike mineral oil, there is no chance of having any adverse side effects on the skin with the application of coconut oil. Coconut oil therefore is a safe solution for preventing dryness and flaking of skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczema and other skin infections. Therefore coconut oil forms the basic ingredient of various body care products such as soaps, lotions, creams, etc., used for skin care.


• Premature Aging: Coconut oil helps in preventing premature aging and degenerative diseases due to its antioxidant properties.

Consider how many beauty products (and containers) you could eliminate by having some coconut oil on hand. Organic virgin coconut oil can be used for all of the following:

• All-over body moisturizer


• Hot oil hair treatment, combined with equal parts extra virgin olive oil


• Cuticle oil


• Eye make-up remover (even works on waterproof mascara)


• Body scrub, mixed with brown sugar or sea salt


• Overnight foot treatment (slather feet & put on some cotton socks)


• Face mask, mix with a little raw honey (for the antibacterial properties)


• Deep conditioner for hair (click here for several recipes)

As far as eating coconut oil goes, my container recommends that you consume 3 tablespoons of coconut oil per day. Consider using coconut oil as follows:

• As cooking oil (it has a high heat tolerance)


• Like butter on toast or muffin


• In your smoothie (I think mixing with some tropical fruits sounds yummy)


• Some people just eat it by the spoonful
  

Other fun facts about coconut oil:

• It does not get rancid like other oils and may be kept unrefrigerated for up to a year.


• It melts at 76 degrees F. I love scooping out a bit and having it melt in my hand when I use as a moisturizer.

More research on coconut oil can be found here.

- Shannan

Sources: Organic Facts, Style 101, Eco Chick

Calcium

Often when discussing foods and herbs I tell you what nutrients they contain. Today, I want to go a little deeper and talk about a particular nutrient so that you can understand it's importance and tell when you are deficient in it. I'll try to do this from time to time so that our discussions will make more sense. Today I want to start with Calcium. Everyone has heard of calcium and it's amazing ability to build bones, but it has so many other functions in the body. Calcium has been called "the knitter". It gets this reputation because it is the leading element in promoting healing or "knitting" anywhere it is necessary. Here is an interesting fact, a person weighing 150 pounds contains approximately 3 pounds, 12 ounces of calcium in their body.

Functions that Calcium Serves in the Body

• Builds bones and teeth and heals all tissue;


• Helps scars heal;


• Essential in forming hemoglobin, blood-clotting, and maintaining the alkalinity of the blood;


• Fights germs, scurvy, and infection;


• Present in cartilage, fluids, certain tissues;


• Soothes nerves;


• Prevents asthma, hay fever, tuberculosis and rickets.

Signs of Calcium Deficiency

• Dental cavities; following a whole foods diet rich in calcium can actually reverse and repair existing cavities. It's important to note that a diet high in sugar will cause calcium to precipitate out of bones and teeth. When the teeth are weakened, germs can penetrate the teeth and cause cavities.


• Lack of strength;


• Fear and indecision;


• Aches, pain, and fatigue;


• Profuse perspiration;


• Lack of willpower;


• Hemorrhaging and anemia;


• Cramps in calves; "growing pains" in children are attributed to the need for more calcium;


• Boredom or brain fatigue;


• Digestive problems;


• Bone softening and osteoporosis;


• Rickets or scurvy;


• Lung ailments;


• Fevers and abscesses; difficult to heal wounds can turn around by increasing calcium in the diet;


• Menstrual disorders; especially hemorrhaging and cramping. (Menstrual blood contains 40 times the calcium of regular blood, so excessive flow will quickly deplete calcium.

One thing to note is that the endocrine system is largely responsible for controlling the absorption of calcium. If the endocrine system is out of balance, signs of calcium deficiency may develop. We struggle in developed countries with endocrine imbalance due to diets high in sugar and processed foods and enormous amounts of stress. It's so important to balance your Endocrine system to keep all of your body systems functioning properly.

There are several other important things to keep in mind regarding calcium. Cooking breaks down much of the calcium in food. Food prepared raw or lightly steamed is more nutrient dense. Cereals, prepared by slow-cooking or steaming are excellent wources of calcium. There is 40% more calcium in the outer leaves of cabbages and most lettuces.

Highest Calcium Foods

Here is a great list of foods that contain the most calcium. Agar, almonds, avocados, barley, beet greens, beans, blackstrap molasses, bran, brazilnuts, broccoli, brown rice, brussel sprouts, buckwheat, raw butter, cabbage, carrots, cauliflower, celery, cheeses (hard and cottage: raw), chia seeds, coconut, yellow cornmeal, raw cream, dandelion greens, dulse, egg yolk, figs, filberts, fish, gelatin, greens, Irish moss, kelp, kohlrabi, lemons, lentils, raw milk, millet, nettles, oats, onions, parsnips, prunes, rice polish, rhubarb, rye, sesame seeds, walnuts, watercress, wheat (whole).

I love that list! Just when you are wondering how you will supplement your diet with more calcium, you realize that you have so many choices and things to experiment with.

Have a great day and enjoy!

Karla