Striving4Zen

Labels: antioxidants, broccoli, cruciferous vegetables, curcumin, milk thistle, sulforaphane, turmeric, Vitamins

• Avocados
• Chard, collard greens, kale, mustard greens, spinach
• Bell peppers
• Brussels sprouts
• Mushrooms (crimini and shiitake)
• Baked potatoes
• Sweet potatoes
• Cantaloupe, papaya, raspberries, strawberries
• Low-fat yogurt
• Eggs
• Seeds (flax, pumpkin, sesame, and sunflower)
• Dried beans (garbanzo, kidney, navy, pinto)
• Lentils, peas
• Almonds, cashews, peanuts
• Barley, oats, quinoa, brown rice
• Salmon, halibut, cod, scallops, shrimp, tuna
• Lean beef, lamb, venison
• Chicken, turkey

*Foods that have a lot of nutrients relative to the number of calories.

Source

Labels: almonds, avocado, cruciferous vegetables, eating healthy, eggs, fruits and veggies, healthy diet, Kale, lentils, potatoes, quinoa

Did you know that cabbage, like bok choy, is great for losing weight? One cup of raw bok choy contains only 22 calories while supplying you with a wealth of health-promoting nutrients.

Like its other cruciferous cousins, broccoli, kale and mustard greens, cabbage is not only an excellent source of vitamin C and dietary fiber, but also contains many unique sulfur-containing phytonutrients, such as indole-3-carbinole (I3C) and sulforaphane. I3C and sulforaphane help activate and stabilize the body's antioxidant and detoxification mechanisms. Other sulfur compounds, which are produced as a result of cutting, chewing or digesting cabbage, increase the liver's ability to produce enzymes that neutralize potentially toxic substances.

Cabbage is easily available, inexpensive, and easy to prepare.

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Labels: bok choy, broccoli, cabbage, cruciferous vegetables, Green veggies, healthy diet, Kale, sulforaphane

To naturally increase your glutathione, increase your intake of the following foods:

• Cruciferous vegetables (cabbage, broccoli, collards, kale, Brussels sprouts, Chinese cabbage, bok choy, arugula, radish, wasabi, watercress, kohlrabi, mustard greens, rutabaga, turnips) - at least one to two cups, cooked, daily

• Curcuminoids (turmeric, curry)

• Garlic (a few cloves a day)

• Green tea, one to two cups a day (boosts liver detoxification)

• High-quality, sulfur-containing protein (eggs, garlic, onions)

Labels: cruciferous vegetables, detox, detoxification, garlic, green tea

Did you know that along with its wealth of vitamins and minerals, cauliflower, like the other cruciferous vegetables, contains powerful sulfur compounds that have repeatedly been found to help prevent cancer?

Since 1993, the National Cancer Institute has been demonstrating that prevention, rather than cure, is the way to decrease deaths related to cancer. And they have found the way to prevention is eating the proper foods!

Research on the prevention of cancer as well as diabetes, heart disease, and obesity, all point strongly to the food we eat as a factor that has the potential to cut back dramatically on the rates of these chronic diseases. And some of the best foods for prevention are the sulfur-containing cruciferous vegetables, such as cauliflower. These vegetables contain compounds, including sulforaphane and isothyiocyanates, that help the liver to neutralize potentially harmful cancer-causing compounds and to suppress tumor cell growth and the movement of cancer to other parts of the body (metastasis).

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Labels: cancer, cauliflower, cruciferous vegetables, eating healthy, healthy diet, prevention

Leafy green vegetables have a myriad of health benefits. When eaten raw they are one of the best sources of amino acids, which are the building blocks needed for protein in the body. Leafy greens are easy to digest, and they stimulate digestion by encouraging digestive enzymes. They also strengthen the immune system and provide needed nutrients required for proper hormone balance.

Though they pack a nutritional punch, leafy greens are extremely low in calories. 100 grams of spinach contains only 23 calories, but it also contains 188% of a person’s daily value of vitamin A and 604% of a person’s vitamin K. In general, leafy greens have numerous vitamins, including many B vitamins and vitamins C, E, and K. They are extremely rich sources of minerals, such as calcium, magnesium, iron, and potassium, and they also provide many phytonutrients, including beta-carotene, lutein and zeaxanthin. Many greens even contain small amounts of Omega-3 fatty acids.

Greens are also packed with fiber. Fiber comes in two types, water-soluble and insoluble. Water-soluble fiber helps lower cholesterol levels and insoluble fiber promotes regularity, so fiber slows digestion and has little impact on blood glucose levels.

Other specific health benefits attributed to greens include:

Green	Purported Benefit
Cilantro	This pungent and spicy herb is also great for your eyes because of it’s lutein and zeaxanthin, which may prevent cataracts and age-related macular degeneration.
Collard Greens	A cross between cabbage and kale, collard greens are considered an anti-cancer food because of its cruciferous properties.
Kale	Three times as much calcium as phosphorus makes kale a great osteoporosis inhibitor. In addition to kale’s calcium, it is also one of the richest plant sources for vitamin K. Vitamin K is a fat soluble vitamin important to blood clotting; it also builds bones, slows bone loss, and heals fractures, all important to osteoporosis sufferers. In fact, one study showed people who had high vitamin K diets were less likely to suffer hip breaks than people eating low vitamin K diets.
Lettuces	There are a variety of lettuces you can enjoy. Besides supporting eye healthy, they enhance skin health and improve immune function.
Parsley	Parsley has many of the same health benefits as cilantro and kale. In addition, apigenin, which is an antioxidant flavonoid found in parsley, protects the prostate and may also reduce breast, colon, skin, and thyroid cancers.
Spinach	Nutrition Data notes spinach is a strong anti-inflammatory and rich iron source. However, it also contains oxalates, which may bind with the calcium and make the calcium unusable. To learn more, read Oxalates.
Swiss Chard	Similar to collard greens, swiss chard is a powerful anti-cancer food.

The good news about leafy greens is they are versatile and offer many healthful nutrients. Leafy greens are also a major source of chlorophyll and have become increasingly popular in things such as smoothies. They may be your best bet to preserve bone health because they have an excellent calcium and magnesium ratio.

Source

Labels: chlorophyll, cruciferous vegetables, eating healthy, green leafy vegetables, healthy diet, Kale, lutein, spinach, strong bones, swiss chard; greens

The only things as important as eating the right foods for brain health are limiting your toxic exposure and enhancing your detoxification system.

Avoid Brain-Damaging Foods

The list of brain-damaging foods you need to avoid is short:

1. Processed, refined carbohydrates and sugar
2. High-fructose corn syrup
3. Toxic fats—especially trans fats
4. Food additives and preservatives
5. Alcohol
6. Caffeine
7. Food allergens (the two most common are gluten and dairy)

Eat Detoxifying Foods

If you want to enhance your detoxification and develop an UltraMind, you need more glutathione, a sulfur-like substance that transports toxins out of your body via your urine and stool. To naturally increase your glutathione, increase your intake of the following foods:

• Cruciferous vegetables (cabbage, broccoli, collards, kale, Brussels sprouts, Chinese cabbage, bok choy, arugula, radish, wasabi, watercress, kohlrabi, mustard greens, rutabaga, turnips)—at least one to two cups, cooked, daily
• Curcuminoids (turmeric, curry)
• Garlic (a few cloves a day)
• Green tea, one to two cups a day (boosts liver detoxification)
• High-quality, sulfur-containing protein (eggs, garlic, onions)

Take Vitamin D3

In addition to what is in your multivitamin, you should take vitamin D3 because it is significantly deficient in so many people.

Reduce Your Heavy Metal Exposure

Heavy metals are some of the most toxic chemicals in our environment. The two biggest culprits are lead (from lead paint, leaded gas, and coal-burning factories) and mercury (from dental fillings, vaccinations, and industrial pollutants).

Avoid Environmental Petrochemicals

Limit your exposure by doing the following:

• Do not dry clean your clothes.
• Avoid the use of garden chemicals.
• Buy furniture that has been built without the use of formaldehyde or other preservative agents.
• Eliminate your exposure to secondhand smoke and car exhaust.

Source

Labels: brain, cruciferous vegetables, detox, detoxify, Dr. Mark Hyman, formaldehyde, garlic, lead, living holistically, mercury, toxins

Spring is often the time of year that people ask about cleansing. The World's Healthiest Foods have detoxifying and cleansing properties because they are nutrient-rich foods, which are able to cleanse and regenerate all at the same time. They also do not contain synthetic additives, and if organically grown, will not have pesticide residues. Here are some of the ways that World's Healthiest Foods can assist with cleansing and detoxification:

• Lemon juice detoxifies and cleanses the digestive tract and balances pH
• Cilantro can detoxify and reduce mercury levels
• Prunes help cleanse and detoxify the digestive system and help prevent constipation
• Whole grains, high in fiber, help cleanse the digestive tract
• Fibers such as beta-glucan, found in oats and barley, help eliminate excess cholesterol
• Turmeric helps cleanse the liver
• Allium vegetables like onions and garlic contain sulfur compounds critical for the detoxification of many potential toxins
• Cruciferous vegetables such as broccoli, kale, cabbage, and cauliflower are sulfur-rich foods, which are important for cleansing the liver

Source

Labels: beta-glucan, cilantro, cleanse, cruciferous vegetables, detox, detoxification, eating healthy, prunes, Spring, turmeric, Whole grains

An article last month by Tara Parker-Pope about the challenges of eating fresh food on a tight budget got me thinking about cabbage. It is a very economical vegetable that is easy to find in any supermarket and it gives you a huge nutritional bang for your buck. This humble food has always been a mainstay for the poor and in cold climates people of all classes have relied on it to feed themselves through many a winter. (The vegetable is at its best during the fall and winter months, when it is in season, and it stores well for weeks).

The family of vegetables that cabbage belongs to is called the Cruciferae family or the Brassica family and related vegetables include kale, broccoli, collards and Brussels sprouts. Johnny Bowden, a nutritionist, calls cabbage “the most important [vegetable] in the world from the point of view of nutritional benefits and cancer-fighting ability.” Cabbage possesses phytochemicals including sulforaphane, which studies suggest protects the body against cancer-causing free radicals, and indoles, which help metabolize estrogens. It’s also an excellent source of vitamins K and C, and a very good source of dietary fiber, vitamin B6, folate, manganese and Omega 3 fatty acids.

The sulfuric compounds in cruciferous vegetables are the source of many of their nutritional attributes, but they also lead to bad smells if the vegetables are overcooked. When it’s cooked properly, cabbage develops a sweet, fragrant flavor and aroma.

Source

Labels: cabbage, cruciferous vegetables, healthy diet, nutrition, vegetables

Did you know that the phytonutrients found in cruciferous vegetables, such as Brussels sprouts, cabbage, broccoli, and kale, actually signal our genes to increase production of enzymes involved in detoxification?
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, research is revealing that phytonutrients in cruciferous vegetables, like Brussels sprouts, work at a much deeper level. The phytonutrients in crucifers initiate an intricate dance inside our cells in which gene response elements direct and balance the steps among dozens of detoxification enzyme partners, each performing its own protective role in perfect balance with the other dancers. The natural synergy that results optimizes our cells' ability to disarm and clear free radicals and toxins, including potential carcinogens— one reason why cruciferous vegetables appear to lower our risk of cancer more effectively than any other vegetables or fruits. So, while Brussels sprouts may be miniature in size, they are giants when it comes to helping to protect cellular structures and DNA from the damage caused by free radicals.
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Labels: brussels sprouts, cruciferous vegetables, free radicals, Kale, phytonutrients, toxins, vegetables

Cabbage is the featured Food of the Week and is available and affordable year-round. Although there are hundreds of varieties of cabbage, we primarily feature red, green, napa cabbage and bok choy. They are all great additions to your Healthiest Way of Eating however they do provide different nutritional benefits.
Comparing green and red cabbage: While both are comparable in folate, fiber and vitamin A, red cabbage has twice the amount of vitamin C while green cabbage has ten times more calcium and three times more beta-carotene.

Did you know that cabbage is great for losing weight? One cup of cooked cabbage contains only 33 calories while supplying you with a wealth of health-promoting nutrients. Like its other cruciferous cousins, broccoli, kale and mustard greens, cabbage is not only an excellent source of vitamin C and dietary fiber, but also contains many unique sulfur-containing phytonutrients, such as indole-3-carbinol (I3C) and sulforaphane. I3C and sulforaphane help activate and stabilize the body's antioxidant and detoxification mechanisms. Other sulfur compounds, which are produced as a result of cutting, chewing or digesting cabbage, increase the liver's ability to produce enzymes that neutralize potentially toxic substances.

Source

Labels: cabbage, cancer, cruciferous vegetables, detox, eating healthy, Green veggies

Broccoli (as compared to other cruciferous vegetables) has a particularly powerful type of sulforaphane, which the researchers believe gives broccoli its particular cancer-fighting properties. It appears that broccoli contains the necessary ingredients to switch ON genes that prevent cancer development, and switch OFF other ones that help it spread.

There is plenty of evidence linking a healthy diet rich in fruits and vegetables to reduced cancer risk. But the study published in the Public Library of Science journal PLoS One is the first human trial investigating the potential biological mechanism at work, Mithen added in a telephone interview.

The power of food in normalizing chronic disease and helping you achieve optimal health is quite profound....

Source & Source

Labels: broccoli, cancer, cruciferous vegetables, eating healthy, healing with food, Holistic Health

To add great flavor and nutrition to your spring menu, try our top 10 picks for springtime foods that will leave you feeling refreshed, renewed and revitalized:

Asparagus: No vegetable says "Spring" better than asparagus. Today, we know asparagus is a great source of folate. Despite its wide availability in food, folate deficiency is the most common vitamin deficiency in the world. Just one cup of cooked asparagus, which provides 67% of the daily value for folate, takes us a long way to fulfilling our daily requirements for this important nutrient, essential for heart health and the prevention of birth defects.

Apricots: Apricots are the true fruits of spring. Not only do they help satisfy that sweet tooth, but apricots' red, orange and yellow hues signal their rich supply of carotenoids, phytonutrients that provide powerful antioxidant protection. Apricots are especially rich in beta-carotene and lycopene, two carotenoids important in reducing the oxidation of LDL cholesterol, (the cause of plaque build up in arteries) and maintaining a healthy heart.

Green Peas: Green peas are an especially rich source of B vitamins, including B1, B2, B3, B6 and folate, which are essential for the proper metabolism of fats, proteins and carbohydrates. Green peas are also rich in health-protective carotenoids, including lutein and zeaxanthin, which act as powerful antioxidants, promote healthy vision and protect against age-related macular degeneration.

Spinach: While spinach is a rich source of many vitamins and minerals, it is an especially rich source of vitamin A (one cup of cooked spinach provides 294% of the daily value), which is important for cardiovascular health, and over 1000% of the daily value for vitamin K, an important vitamin for bone health! Researchers have also identified at least 13 different flavonoid compounds in spinach that function as powerful antioxidants and anti-cancer agents, as well as carotenoids, such as lutein, which are important for preventing age-related macular degeneration.

Romaine Lettuce: Because all lettuce is not nutritionally equal, we recommend selecting romaine for your salads. While known to be a great low calorie food, romaine is not as well recognized for the many nutrients it contains. Romaine is a heart-healthy green as its vitamin C and beta-carotene content work together to prevent the oxidation of cholesterol, thus helping to prevent the formation of arterial plaques. And romaine is also one of only a few vegetables that contain a measurable amount of chromium, an important mineral in maintaining healthy blood sugar levels.

Green Beans: Green beans, which are picked when they are still immature and the inner bean is just beginning to form, are one of only a few varieties of beans that can be eaten fresh. Green beans' supply of vitamin A (through its concentration of beta-carotene) and vitamin C is part of the sine qua non for a healthy immune system. Beta-carotene and vitamin A are fat-soluble antioxidants, while vitamin C functions as an antioxidant in the water-soluble areas of the body. So, between their beta-carotene and vitamin C content, green beans help cover both of the body's internal environments against damage from oxygen free radicals.

Collard Greens: Like their cousin broccoli, collard greens are a member of the cruciferous family of vegetables and share their many unique health-promoting properties. Scientific studies now show that cruciferous vegetables are extremely important for their health-promoting sulfur compounds. It's the sulfur compounds in these vegetables that appear to be particularly responsible for decreasing the occurrence of a wide variety of cancers, including breast and ovarian cancers. Collard greens also concentrate lutein and zeaxanthin, two carotenoid phytonutrients important for protection against age-related macular degeneration.

Avocados: Although we enjoy this delicious, versatile food as a vegetable, it is actually a type of tropical fruit. Since we now know that some types of fats are actually necessary for good health, those individuals who have been avoiding avocados because of their fat content can now enjoy their smooth, buttery texture and rich distinctive flavor with the knowledge that they are a rich source of heart-healthy monounsaturated fats that can actually help lower cholesterol. And ounce for ounce, avocados provide 50% more potassium than bananas.

Swiss Chard: Today, we know that calorie for calorie Swiss chard is one of the most nutritious vegetables around. It is an excellent source of vitamin A and E, two fat soluble vitamins that act as powerful antioxidants, along with a wealth of other vitamins, minerals, dietary fiber and protein. Swiss chard is also a great source of carotenoids, such as beta-carotene, and flavonoids, such as anthocyanins, which help protect cell structures (including DNA) from the damage that can be caused by free radicals.

Basil: Today, basil remains a popular herb that can enrich the taste not only of your favorite pasta sauce, but the health benefits and flavor of your favorite spring salad. A very good source of vitamin A, basil contains a unique array of flavonoids that protect cell structures, as well as chromosomes, from radiation and oxygen-based damage.

Source

Labels: cruciferous vegetables, fruits and veggies, healthy diet, nutrition, Spring 2008

So you know you should be eating dark leafy greens, since they're great sources of iron, fiber, and calcium. Lettuce and spinach are green, but not nearly as nutritious as kale.
This curly green veggie is part of the same family as cabbage and brussels sprouts, and is so good for you because it contains phytonutrients that help prevent cancer.
Kale also contains the flavonoid called maempferol, which may help prevent ovarian cancer. This hearty green veggie is also great for cleansing and detoxifying your system, and is a rich source of vitamin A. One cup of cooked kale will give you 36 calories, 7.3g of carbs, 2.6g of fiber, 2.5g of protein, 94 mg of calcium, 2 mg of iron, 88.8 mg of vitamin C (that's surprising), and 510 mg of vitamin A (wow).

SOURCE

Labels: cruciferous vegetables, greens, healthy diet, Kale, vegetable, Vitamins

Did you know that along with its wealth of vitamins and minerals, cauliflower, like the other cruciferous vegetables, contains powerful sulfur compounds that have repeatedly been found to help prevent cancer?

These include sulforaphane and isothyiocyanates, two compounds that help the liver to neutralize potentially harmful cancer causing compounds and to suppress tumor cell growth and the movement of cancer to other parts of the body (metastasis). A 7-year study in Australia followed 609 women newly diagnosed with ovarian cancer, a very aggressive form of cancer. It was found that including 5 servings a day of vegetables, particularly cruciferous vegetables like cauliflower, had an especially beneficial effect on their survival rates. And since one cup of raw cauliflower contains only 40 calories, it.s a great low calorie addition to your Healthiest Way of Eating.

Read more....

Labels: cauliflower, cruciferous vegetables, healthy diet, vegetable

Did you know that one cup of cooked collard greens will provide you with almost as much calcium as a cup of milk?
Milk products are often considered the best source of calcium, so you may be surprised to find that while one cup of 2% milk provides 29% of the daily value (297 mg) for calcium, one cup of cooked collard greens contains almost as much: 23% of the daily value (226 mg)! And the collard greens have half the calories of the milk (50 calories compared to 121) with virtually no fat.
Calcium is known primarily for its role in maintaining the strength and density of bones, but recent studies have shown that it is also important in helping to protect colon cells from cancer-causing chemicals, preventing migraine headaches, and reducing PMS symptoms during the second half of the menstrual cycle. Since the body tightly controls the amount of calcium in the blood so that sufficient calcium is always available, when dietary intake it too low, calcium is pulled out of the bones to maintain normal blood concentrations. This is why low dietary calcium can, over many years, lead to osteoporosis. So next time you are wondering how to boost your calcium intake, don't just think milk, think collard greens!

Source

Labels: calcium, Collard Greens, cruciferous vegetables, healthy diet, vegetable

Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as cabbage, are associated with lower incidence of a variety of 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.
University of Texas researchers analyzed the diets of 697 newly diagnosed bladder cancer cases and 708 healthy controls matched by age, gender and ethnicity. Average daily intake of cruciferous vegetables was significantly lower in those with bladder cancer than in healthy controls.

Those eating the most cruciferous vegetables were found to have a 29% lower risk of bladder cancer compared to participants eating the least of this family of vegetables.
Crucifers' protective benefits were even more pronounced in three groups typically at higher risk for bladder cancer: men, smokers, and older individuals (aged at least 64).
Diagnosed in about 336,000 people every year worldwide, bladder cancer is three times more likely to affect men than women, according to the European School of Oncology.

Crucifers' well known cancer-fighting properties are thought to result from their high levels of active phytochemicals called glucosinolates, which our bodies metabolize into powerful anti-carcinogens called isothiocyanates. Isothiocyanates offer the bladder, in particular, significant protection, most likely because the majority of compounds produced by isothiocyanate metabolism travel through the bladder en route to excretion in the urine, suggested the researchers.

Source

Labels: cruciferous vegetables, health food, healthy diet, vegetables