Striving4Zen

• What is it? Salba is the trademarked name for the white seeds produced by a variety of Salvia hispanica L. — the same plant of Chia Pet fame.

• What are its health benefits? Gram for gram, Salba contains eight times more omega-3 fatty acids than salmon, 25% more fiber than flaxseed, and six times more calcium than whole milk. Stuffed with protein, antioxidants, and minerals, the seed has been shown to regulate blood sugar levels and blood pressure.

• How is it different from a chia seed? Although they have a similar shape and size, Salba boasts 35% more protein and 30% more omega-3s than chia seed. Salba also commands a higher price tag.

• What does it taste like? Salba has a bland taste that becomes slightly nutty when baked.

• How do you use it? Grown in Peru, Salba is sold in bags and as an ingredient in prepared foods, such as tortillas, breads, pastas, and chips. The whole seed works well sprinkled on salad or cereal, blended into smoothies, and ground into flour for baking.

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Labels: calcium, chia seeds, eating healthy, health food, nutritious, Omega-3s, Salba

The lúcuma is a subtropical fruit of Andean origin, sometimes known as lucmo. It is also called "eggfruit" in English, a common name also given to the closely related canistel. The name "eggfruit" refers to the fruits' dry flesh, which is similar in texture to a hard-boiled egg yolk.

The lucuma has particularly dry flesh which possesses a unique flavor of maple and sweet potato. It is a very nutritious fruit, having high levels of carotene, vitamin B3, and other B vitamins. The round or ovoid fruits are green, with a bright yellow flesh that is often fibrous, but bears an aftertaste that some find odd and unappealing.

The lucuma is native to the dry subtropical Andean coastal valleys of Peru; introduced later in other South American countries. It grows at temperate elevations, between 1,000-2,400 metres. It has been grown successfully in subtropical foothills of California but attempts at growing lucuma in Florida's climate typically fail. The largest concentration of this fruit is found in Chile and in the Peru. Fruits grown in the Peruvian highlands are considered to be of superior flavor, and are culturally revered.

Wikipedia

Labels: eggfruit, health food, lucuma fruit, nutritious, rare

It’s primarily known as a German staple, but most other European countries use it in their traditional dishes. It’s pretty easy to understand why it was so popular: it keeps for a long time without refrigeration. Dutch, German, and English sailors found that the vitamin C-rich kraut prevented scurvy on the open seas, and the fact that it was salted and fermented made it ideal for long voyages without other preservation methods.

As the name would suggest, sauerkraut is quite literally sour cabbage. The sour flavor comes from the process of lacto-fermentation, similar to the pickling of cucumbers. But instead of soaking the cabbage in a vinegary brine solution, sauerkraut preparation requires only salt and the lactic acid bacteria already present on raw cabbage. More than just a delicious, tangy flavor, the beauty of sauerkraut also lies in its considerable health benefits. Besides the great vitamin C content, there’s also tons of lactobacilli, a healthy probiotic that aids in digestion and immunity. The fermentation also produces isothiocyanates, compounds shown to prevent cancer growth in animal tests. Even cabbage itself is a good source of manganese, vitamin B6 and folate.

But most of us get our kraut at the grocery store. Going that route means you’re probably losing all the good stuff through pasteurization, so why not make your own? It’s incredibly easy. All it takes is some cabbage, whatever other vegetables or fruits you’d like to include (carrots, different colored cabbage, garlic, onions, beets, even apples), a sealable storage vessel, a bit of sea salt, and patience.

Read more for the recipe!

Labels: cabbage, easy recipe, health food, healthy diet, Probiotics, sauerkraut, Vitamin C

Due to Brazil nuts' high selenium content, these nuts can be seen as a "complete" protein source.

This means that, unlike the proteins in most plant products, Brazil nuts' proteins contain all the necessary amino acids to foster optimal growth in humans in the same way as proteins from animal products do. But even animal products, like chicken and beef, don't contain as much selenium as Brazil nuts do.

Selenium is also a powerful antioxidant, which protects against harmful free radicals that may cause heart disease and cancer. Selenium is also important for healthy immunity. And Brazil nuts are also a very good source of zinc (essential to digestion and metabolism).

Eight medium Brazil nuts count as one serving (30 g). Since these nuts are high in fat, they shouldn't be included in the diet more than three times per week. These nuts should also replace other fats in the diet and shouldn't just be added.

Note, however, that, because of its high saturated fat content, Brazil nuts could be a dangerous addition to your diet if you are at risk of heart disease. Rather opt for nuts with less fat, like almonds, if this is the case.

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Labels: Anti-oxidant, brazil nuts, health food, healthy diet, Nuts, selenium

As more and more people begin to discover how uniquely delicious and nutritious black beans are, their popularity has begun to soar.

Black bean nutrition - focus on protein and fiber

When it comes to three basic categories of nourishment-protein, fiber and antioxidant related substances- black beans have an especially solid nutritional profile. Black beans, like other beans, really pack a punch when it comes to protein and fiber. On average, each cup features about 15 grams of both protein and fiber.

Black bean nutrition - focus on flavonoid anti-oxidants

While all beans are exceptionally healthy foods when it comes to their protein and fiber content, it's the color coat on black beans that makes them particularly interesting. Researchers have found at least 8 different flavonoids in the black bean's color coat. Flavonoids are typically color-producing phytonutrients pigments that have great antioxidant potential. They can also be responsible for some of the unique flavors found in foods. Flavonoids work together with vitamins to help the body avoid oxygen-related damage.

Many other foods have been studied for their flavonoid content, and foods like red grapes or red wines are famous for their rich supplies of one flavonoid family, called anthocyanins. As it turns out black beans are an equally rich source of this flavonoid family, containing about 2.37 grams of anthocyanins per 100 grams of seed coat.

Black bean nutrition - focus on omega 3 fatty acids

Black beans also contain small amounts (about 180 mg per cup) of omega-3 fatty acids. This amount is about three times the amount available from many other beans, including kidney beans. While the amount of omega-3 fats in one cup of black beans is roughly equal to the amount in one ounce of a cold water fish like halibut, it can still be a valuable addition to your Healthiest Way of Eating since omega-3 fats are essential to protecting your health.

Black bean nutrition - focus on vitamins and minerals

In addition to the nutrients already discussed, black beans also feature concentrated amounts of other important vitamins and minerals. Based upon our nutrient rating system, black beans are an excellent source of one nutrient (molybdenum), a very good source of three nutrients (folate, fiber, and tryptophan) and a good source of five nutrients (manganese, protein, magnesium, vitamin B1, and phosphorus).

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Labels: anthocyanins, beans, black beans, flavonoids, health food, healthy diet, legumes, nutrition

Pumpkin serves up an incredible punch of the antioxidant powerhouse, beta-carotene, as well as vitamins C and E, potassium, and a hefty dose of veggie fiber. As for those seeds, they offer some fun nostalgia (lightly toasted and salted anyone?) as well as a wallop of protein, fiber, iron and potassium. (The seeds alone make the gutting process worth it.)

“But what about canned pumpkin?” Ready for a possible revelation? According to a University of Illinois study, canned pumpkin packs some 20 times the amount of beta-carotene of fresh, cooked pumpkin! The reason? Canned foods are generally picked and quickly cooked and packaged at the peak of ripeness. In the particular case of pumpkin, the heating used in canning preparation enhances the beta-carotene content in a similar way that heating does the lycopene in tomatoes. While fresh pumpkin is thought to taste sweeter (and may offer nutritional advantages that aren’t studied), it appears that you don’t need to feel guilty for step-skipping when a recipe calls for puree.

Thanks Mark!

Labels: beta-carotene, health food, pumpkins, Vitamins

If you're working on getting more protein in your diet, but are concerned about getting too much cholesterol and saturated fat from beef, then tempeh is a great alternative.

Tempeh has a firm texture and a delicious nutty, mushroomy flavor.

Tempeh is very nutritous and contains many health promoting phytochemicals such as isoflavones and soy saponins. Tempeh fermentation produces natural antibiotic agents but leaves the desirable soy isoflavones and most of the saponins intact. Tempeh is a complete protein food that contains all the essential amino acids. The soy protein and isoflavones have many health benefits. Isoflavones strengthen bones, help to ease menopause symptoms, reduce risk of coronary hearth disease and some cancers. Tempeh maintains all the fiber of the beans and gains some digestive benefits from the enzymes created during the fermentation process.

So, EAT UP!

Labels: eating healthy, health food, phytonutrients, protein, soy isoflavones, tempeh

Labels: best foods, eating healthy, health food, healthy diet, men's health

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores.

I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
   How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
   How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
   How to eat it: Chop and saute in olive oil.
4. Cinnamon: Helps control blood sugar and cholesterol.
   How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Lowers blood pressure and loaded with vitamin C and other antioxidants.
   How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but packed with cancer-fighting antioxidants.
   How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
   How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
   How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9. Turmeric: The “superstar of spices,'’ it has anti-inflammatory and anti-cancer properties.
   How to eat: Mix with scrambled eggs or in any vegetable dish.
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.

You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.

Source

Labels: beets, blueberries, cabbage, Dr. Bowden, health food, healthy diet, Jonny Bowden, pumpkins, swiss chard; greens, vegetables

Long a symbol of longevity in Asia because of their health-promoting properties, shiitake mushrooms have been used medicinally by the Chinese for more than 6,000 years.

Shiitakes have four to ten times the flavor of common white button mushrooms. In addition to their robust/pungent, woodsy flavor and meaty texture, shiitakes provide high levels of protein (18%), potassium, niacin and B vitamins, calcium, magnesium and phosphorus.

They have natural antiviral and immunity-boosting properties and are used nutritionally to fight viruses, lower cholesterol and regulate blood pressure. Lentinan, an immunostimulant derived from shiitakes, has been used to treat cancer, AIDS, diabetes, chronic fatigue syndrome, fibrocystic breast disease, and other conditions with impressive results. Researchers S. Suzuki and Oshima found that a raw shiitake eaten daily for one week lowered serum cholesterol by 12%.

Shiitake skin creams for firmer, brighter Skin

Redbook Magazine, January 2003, reported that cosmetic companies are making skin creams using shiitake mushrooms because shiitakes contain kojic acid. Kojic acid, according to Natural-skin-care specialist Nora Traviss, "prevents the formation of melanin, or pigment, in skin, resulting in a brighter, more even complexion." In addition, kojic acid has an astringent quality that temporarily tightens the skin and makes it taut. Manufacturers of shiitake skin creams include BeComing, SCO, and Chanel.

Source & Source

Labels: eating for good skin, health food, Holistic Health, kojic acid, lentinan, shiitake mushrooms, skin care, vegetable

If you think you're getting the full benefits of olives by including a little olive oil in your salad dressing, think again. Researchers in Heidelberg, Germany have looked at all different types and forms of olives-including black olives, green olives, extra virgin olive oil, and refined virgin olive oil-and brining processes used in the olive industry, and their results tell us that there are even more potential health benefits in olives than previously thought.

But to get all of these health benefits, you'll probably need to expand the forms and types of olives that you include in your Healthiest Way of Eating. For example, suppose you've been a devoted fan of green olives, but you have never ventured out into the black olive category. In this case, you are missing out on the type of whole olive with the greatest concentration of phenolic antioxidants and the greatest antioxidant capacity! Including some black olives in your Healthiest Way of Eating is going to increase your health benefits in this regard.

Or suppose that you only eat whole olives, and you have traditionally considered olive oil to be of little value when it comes to health. In this case, you're missing out on some particular antioxidants (like secoiridoids and lignans) that are especially concentrated in the oil. And you won't be able to settle for refined virgin olive oil, either. By insisting on extra virgin olive oil, you'll be doubling or tripling your intake of these unique antioxidants! (Since the processing of olives into oils can concentrate the olives' fat, it can also concentrate some of their fat-soluble nutrients. In addition, certain steps in the production process allow nutrients in different parts of the olive to combine with the oil, once again allowing olive oil to become more concentrated in certain nutrients.)

The olives you might want to focus less attention on are those prepared using the Spanish brining process. According to the research results of this study, this process seemed to take too great a toll on some of the phenolic antioxidants found in olives.

What potential health benefits might be associated with a greater emphasis on consuming extra virgin olive oil and an array of different types of olives? Researchers in this study concluded that olive oil and olives were very likely to be an even greater reason for the cancer-protective effects of the Mediterranean diet than previously suspected-and more specifically, more important for protection against breast and colorectal cancer, and in a somewhat surprising finding, against skin cancer as well.

Source

Labels: Anti-oxidant, eating healthy, health food, healthy diet, olive oil, olives

Many foods have been heavily promoted as being healthy. But not all of them are. Here are some foods which are far less “good for you” than most people believe.

Energy bars

Energy bars usually contain protein and fiber, but they may also be loaded with calories. That’s fine if you occasionally make one a meal, but most people eat them as snacks.

Granola

Granola sounds healthy. But it’s often high in fat, sugar and calories. Don’t be fooled by a seemingly low calorie count; the portion sizes on the label are usually tiny.

Salad Toppings

The pecans and Gorgonzola cheese on Panera Bread’s Fuji Apple Chicken Salad propel it into double-cheeseburger territory. Before ordering a salad, check its nutrition information.

Smoothies

Added sugars can make some smoothies the equivalent of drinking fruit pie filling. The smallest serving of Jamba Juice’s Orange Dream Machine has 340 calories and an astonishing 69 grams of sugars.

Sushi Rolls

Sushi rolls vary, and the fried bits and mayonnaise in some can really jack up the calories.

Yogurts

The “fruit” in yogurt is really jam (that is to say, mostly sugar).

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Labels: health food

One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.

Eat just one of these nutritional powerhouses and you'll also get about 30% of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and lutein, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats.

Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs.

Add to your diet: Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are great anytime.

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Labels: cholesterol, choline, eating healthy, eggs, health food, lutein, Vitamin K

These healthful, edible seeds are a better source of omega-3 fatty acids than flaxseed (the fats protect against inflammation and heart disease). Chia seeds come from the desert plant Salvia hispanica, a member of the mint family that grows in southern Mexico.

In pre-Columbian times, chia seeds were a component of the Aztec and Mayan diets and the basic survival ration of Aztec warriors; they even played a role in religious ceremonies. Supposedly, 1 tablespoon of the seeds could sustain a person for 24 hours. The Aztecs also used chia medicinally to relieve joint pain and skin conditions.

Unlike flaxseed, chia seeds can be stored for long periods without becoming rancid and don't require grinding (whole flaxseed is tough to digest). Chia provides fiber (about 2 tablespoons--25 g--give you 7 g of fiber) as well as other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc.

Very few formal studies have looked at chia's benefits, although I expect that more will soon. In a preliminary study from the University of Toronto, researchers fed 21 diabetics either a supplement made from chia or grains with similar fiber content. After 3 months, blood pressure in patients taking chia dropped (10 points diastolic, 5 points systolic) while the grain group's BP remained steady.

You can sprinkle ground or whole chia seeds on cereal, yogurt, or salads; eat a handful of whole seeds as a snack; or grind them up and mix with flour when making muffins or other baked goods.

Or make your own "chia fresca," a drink popular in Mexico and Central America: Stir 2 teaspoons of the seeds into 8 to 10 ounces of water (you'll end up with a slightly gelatinous liquid). Add lime or lemon juice and sugar to taste, and enjoy.

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Labels: chia seeds, health food, Omega-3s

Sardines, a tiny, sleek and silvery canned fish, are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body's cells. In a nutshell, it's believed to have antioxidant properties and is said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition to CoQ10, these little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D.

Some folks have long been aware of the health benefits of eating sardines. In a 1984 issue of the Town & Country magazine, James Villas wrote an article entitled "The Unsung Sardine" in which he said that "ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach."

Today, a growing number of health care providers and nutritional experts are consistently touting the benefits of CoQ10, omega-3 oils, selenium, and vitamins B12 and D when it comes to cardiovascular health, memory, joints, skin and energy levels.

It may be time to take another look - or better yet, another smell and taste of this little fish, beginning with being very selective about what "kind" of sardine you buy.

Source

Labels: eating for good skin, eating healthy, fish oil, health food, Omega-3s, sardines

Beans have the highest antioxidant content, period.

One cup of beans provides a whopping 13 g of fiber-- half of what we need daily--with no saturated fat. Beans are loaded with protein (about 15 g per cup) and dozens of key nutrients, including a few most women fall short on--calcium, potassium, and magnesium.

Studies also tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. And surprisingly, red, pinto, and kidney beans are the highest antioxidant food, beating out both blueberries and cranberries.

Health benefits : Bean by bean

Black
Rich in anthocyanins, the same heart disease– and cancer-fighting antioxidants that are found in grapes and cranberries.

Garbanzo (chickpeas)
A recent study found that a chickpea-fortified diet slashed “bad” LDL cholesterol levels by almost 5%.

Kidney
The thiamin (vitamin B1) in this bean protects memory and brain function; a deficiency has been linked to Alzheimer’s disease.

Navy
Potassium regulates blood pressure and normal heart contractions.

Pinto
Fiber helps stabilize blood sugar, lowering the risk of type 2 diabetes.

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Labels: beans, eating healthy, health food, healthy diet, nutrition

Traditional Greek yogurt, made from sheep or cow’s milk, is strained to remove much of the whey (liquid), which makes it thicker than regular yogurt. It doesn’t need the pectin or other thickeners found in many yogurts. Some Greek yogurt is imported, but domestic “Greek-style” yogurts are increasingly available.

Greek yogurt has about 50% more protein than regular yogurt: 20 vs. 13 grams per 8 ounces in nonfat versions (all numbers here are averages). And it’s lower in carbohydrates and thus lactose, the milk sugar that some people have trouble digesting. Greek yogurt tends to have less calcium than regular yogurt—150 to 200 milligrams vs. 300 to 450 milligrams per 8 ounces—but it is still a good source.

Compared to regular whole yogurt, whole Greek yogurt has significantly more fat (20 vs. 7 grams per 8 ounces) and more calories (280 vs. 140), so be sure to select nonfat (120 calories) or lower-fat versions (130 to 150 calories). Because they are all thick and creamy, you may not notice the difference.

Plain Greek yogurt is classically paired with honey and nuts or used to make tzatziki (a yogurt and cucumber sauce). It’s a good substitute for sour cream on top of a baked potato. And because there’s less whey, it stays fresh longer and is less likely to separate or curdle when heated. You can make something like Greek-style yogurt by straining plain yogurt through a cheesecloth or coffee filter for a couple of hours, stirring occasionally. Further straining will produce even thicker “yogurt cheese.”

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Labels: greek yoghurt, health food, nutrition, yogurt

Made from the seeds of grapes left over from the wine-making process, one tablespoon contains only one gram of saturated fat to olive oil's two grams. It is also high in polyunsaturated fats, which have been found to lower the bad cholesterol. The brag sheet doesn't stop there. Grapeseed oil has been found to raise HDL cholesterol (that's the good kind), which is rare for polyunsaturated fats. Grapeseed oil is very high in vitamin E and other antioxidants, similar to ones found in grapes and wine. Not only that, it is high in linoleic acid (omega-6 fatty acids).

Cookingwise, grapeseed oil has a higher smoke point than olive oil making it ideal for sautés; smoke point is where an oil burn starts to breakdown. It's also a very mild nutty taste so the flavor of the food you are cooking really shines. Grapeseed oil also has great emulsifiying properties (keeping everything mixed together) making it an excellent oil for salad dressings.

It can be difficult to find expeller-pressed (meaning harsh solvents and chemicals are not used to extract the oil from the seed) grapeseed oil.

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Labels: grapeseed oil, health food, healthy cooking, linoleic acid, Vitamin E

A traditional Korean fermented dish made of some select vegetables with varied seasonings, most commonly referring to the spicy baechu (cabbage) variety.

Kimchi is made of various vegetables and contains a high concentration of dietary fiber, while being low in calories. It also provides up to 80% of the daily required amount of ascorbic acid and carotene. Most types of kimchi contain common ingredients like onions, garlic and peppers all of which have well-known health benefits. The vegetables being made into kimchi also contribute to the overall nutritional value. Kimchi is rich in vitamin A, thiamine (B1), riboflavin (B2), calcium and iron, and contains a number of lactic acid bacteria.

Kimchi has a reputation of being a healthy food. The Health Magazine named kimchi in its list of top five "World's Healthiest Foods" for being rich in vitamins, aiding digestion, and even possibly retarding cancer growth.

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Labels: fermented, health food, healthy diet, kimchi, Vitamins

“I eat a lot of hot peppers,'’ she told CBS News anchor Katie Couric, who had asked her how she maintains her stamina on the campaign trail. “I for some reason started doing that in 1992, and I swear by it. I think it keeps my metabolism revved up and keeps me healthy.”

Nutritionists say Mrs. Clinton may be on to something. Although the scientific study of hot peppers is limited, there are some suggestions that capsaicin, the active ingredient in peppers, has numerous health benefits.

For starters, peppers contain several important nutrients, including beta-carotene, lutein, zeaxanthin and vitamin C, said Jonny Bowden, a board-certified nutritionist and author of “The 150 Healthiest Foods on Earth.'’ In fact, peppers contain about twice the amount of vitamin C found in citrus fruits, which may help explain why they have emerged as a popular home remedy for fighting colds

Much of the research on capsaicin involves pain relief, and capsaicin is a common ingredient in over-the-counter pain creams. The analgesic effect of the capsaicin found in peppers may help explain why Mrs. Clinton believes it makes her feel better.

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Labels: capsaicin, health food, Hillary Clinton, hot peppers, red peppers, Vitamins