Tag Archives: Nutrition

Kale Yea!

The story of a weird green vegetable that seems to be getting a lot of play.

KalePhoto

Are you tired of hearing about kale this and kale that? Kale is so good for you… Eat more kale… Blah blah blah. Then you probably won’t want to read this post. See you later! Come back next month! Now, for stalwart kale fans, lovers of weird green vegetables, and fence-sitters alike, I present the goods. Continue reading Kale Yea!

Let’s Talk About Broccoli, Baby

Bro

Let’s talk about you and broccoli, let’s talk about all the good things and the EVEN BETTER things that may be!

 

While I was conjuring up a subject for this month’s blog, I thought about what’s in season. Broccoli. Then I thought, let’s talk about broccoli. Then I thought about that song by Salt-N-Pepa. You know the one (wink). Then I though about how oddly appropriate that whole train of thought ended up being… broccoli, salt and pepper. Mhmm. And here we are.

Keeping in line with our metaphor, let’s talk about all the good things and the even better things that this perfectly in-season vegetable can do for you!

First of all, I would like to point out that broccoli is green. Oh, you already knew that? Fantastic. Then you’ll also know that green foods are where we get chlorophyll from. “Chlorophyll? More like bore-aphyll,” right? WRONG! Chlorophyll is one of he coolest things I have EVER learned about. Definitely. Porphyrin rings found in chlorophyll molecules, are essential to the production of energy in the mitochondria (also known as the power-house of the cell), giving our bodies the energy to complete tasks from digestion to jumping jacks. The structure of a chlorophyll molecule happens to be extremely similar to that of a heme (oxygen carrying portion of red blood cell) molecule. The main difference is that chlorophyll’s center contains magnesium, while heme’s contains iron. Guess what that means. Chlorophyll-rich foods, like broccoli, are perfect for building healthy, oxygen-rich blood. Yup.

Broccoli is also an amazing source of vitamin C. One of the best vegetable sources, in fact. I know. Every post talks about vitamin C, but that’s because it is integral to pretty much all of the functions of the body. Most importantly, though, it acts as an antioxidant, protecting our cells from free radicals (electrons that are freed from their bonds through oxygen reaction, then bounce around inside our bodies like pinballs, damaging cells willy nilly). An increased amount of free radical damage is thought to be a likely cause of cancer. Therefore, vitamin-C-rich foods, like broccoli may help to fight cancer. ALSO- vitamin C is water soluble, which means we pee it out… so we need to replenish it every day! AND you can really never have enough, so mow down.

Another point for team broccoli is a compound called sulforaphane. It has been shown as a worthy adversary for cancer stem cells, which are thought to initiate and maintain the cancer growth. It also helps to rid the body of carcinogens that could potentially raise the cancer threat.

Now, the moment you’ve all been waiting for; the recipe. And yes, it does involve salt and pepper.

 

Cold Sesame Noodles with Broccoli

serves 3-4 humans

1 package soba noodles

1 broccoli crown, cut into bite-size florets

2 large cloves garlic, minced

1 inch ginger, grated

2 tsp. lemon juice

1/3 c. olive oil

2 tbsp. toasted sesame oil

1 tbsp. honey or maple syrup

3 tbsp. tamari

1 tsp. red pepper flakes

sea salt to taste

toasted sesame seeds

sesame oil

 

Cook noodles, drain, and toss with sesame oil. Blanch broccoli and add to noodles. Refrigerate. Place all other ingredients but sesame seeds in blender. Blend on high until emulsified. Toss noodles with dressing before serving. Garnish with sesame seeds.

 

Happy spring, readers! I hope that this season is as vibrant and joyful where ever you are as it is here!

 

References:

Mateljan, George. The World’s Healthiest Foods. Seattle, Washington: George Mateljan Foundation. 2007. Print.

Turcotte, Michele. “Foods That Are High in Sulforaphane”. LIVESTRONG.com. February 7, 2004. Web. March 27, 2015.

<http://www.livestrong.com/article/307835-foods-that-are-high-in-sulforaphane/>

Li Y, Zhang T. “Targeting cancer stem cells with sulforaphane, a dietary component from broccoli and broccoli sprouts”. PubMed.gov. August 9, 2013. Web. March 27, 2015.

<http://www.ncbi.nlm.nih.gov/pubmed/23902242>

Chocolate; Need I say anything else?

Chocolat

Chocolate

Need I say anything else?

By Sarah Ann Landau

 

Here’s a holiday treat for you- and I’d venture to say that it will make you feel a little better about mowing down on all that candy you’ve been gambling for these past eight nights, or that Santa left in your stocking. But I’m not here to hold your hand as you slip dreamily into diabetic shock. Chocolate, or cacao, is way more powerful than you may have imagined and it should be regarded as such. There are many medicinal properties that can be attributed to this luscious delight. In the words of Hippocrates, “let food be thy medicine and medicine be thy food”. Am I right?

Recently there has been a good deal of research into the memory-enhancing and antioxidant potential of this Aztec (believed to be a gift from the God of Wisdom) wonder food. A study from Columbia University found that a group of older folks dealing with degenerative memory issues benefited greatly from the consumption of cacao as well as other plants that are high in flavanols, or flavanoids. A flavanoid is a type of antioxidant that has the power not only to protect cells against free radical damage, but protect blood vessels, prevent inflammation, and help our bodies to utilise vitamin C as well.

Another study, published in The American Journal of Clinical Nutrition, found that eating dark (over 60%, I would imagine) chocolate can actually help to decrease blood pressure AND make the insulin that our bodies produce more effective. This means that we don’t need as much insulin to regulate carbohydrate and fat metabolism. This also means that chocolate could reduce the risk of diabetes in what one may call a “healthy person”. That’s pretty awesome.

Cocoa happens to rank number 8 on the ORAC (Oxygen Reactive Antioxidant Capacity) Value chart and baking chocolate comes in at number 12. Basically, this means that it blows almost every other food out of the water in terms of antioxidant capacity. HOWEVER, antioxidants are sensitive to temperature and processing, so you can only imagine the punch that raw chocolate packs!

Dark chocolate is also an excellent source of both phosphorous and magnesium. One of phosphorous’ claims to fame is being the main component of our cell membranes in the form of phospholipids. Magnesium is responsible for building bones, circulating blood, and relaxing our nerves and muscles. That makes me want to go eat some right now!

So you’ve heard what I have to say about chocolate. It sounds pretty stellar, I will admit, but remember that this is a treat… A very special and healing treat. It was used in ceremony by the MesoAmericans. Perhaps we could bring some of that reverence into our relationships with this powerful food. How about this; every time you eat a piece of chocolate, you have to go outside in your underwear and dance around your house three times while singing “Chocolate City”. But seriously, respect the medicine and it will respect you! More importantly, enjoy it!

Happy New Year, friends. I hope that 2014 has brought a wealth of experience, lessons learned, and goals achieved. It is now time to embrace the possibilities that this new year brings and allow all that does not serve to drift away. Aho!

 

References:

Mateljan, George. The World’s Healthiest Foods. Seattle Washington, 2007. Print.

“Candies, chocolate, dark, 70-85% cacao solids”. Nutritiondata.self. Web.

“Cocoa Flavanols Can Reverse Memory Loss in Older Adults”. Sci-news.com, Oct. 27, 2013. Web.

Davide GrassiCristina LippiStefano Necozione, Giovambattista Desideri, and Claudio Ferri.     “Short-term administration of dark chocolate is followed by a significant increase in insulin      sensitivity and a decrease in blood pressure in healthy persons1,2,3”. The American Journal       of Clinical Nutrition. 2005. Web.

“History of Chocolate”. Wikipedia.com. Web.

“Phosphorous”. Wikipedia.com. Web.

Oracle Blessings, March 13

How will you fill your plate today?

March 13 2015

This morning the Oracle of the Dragonfae offers up The Lovers at the Feast card.

Today like any other day, but perhaps a bit more important in this moment, remember that you are a choice as to what it is that you consume. The food we consume is not only for pleasure is also for fuel and for health. Making wise choices and what is right for you becomes quite important in the days to come. It is clear that you have felt that a change is needed, but the resistance has been there as well. Today is a good day to challenge that resistance and make a small change in what it is that you consume.

Don’t dig your grave with your own knife and fork

~English Proverb~

With an empty belly I offer you today’s mantra:

I see the choices clearly

Tasty morsels of delight

Knowing what will serve me

I fill my belly and my soul

~Dana Nöllsch~

Business Oracle, March 9

Can you feel the change in the air?

Are you resisting this change for reasons you do not understand?

March 9 2015

Today we look at the week ahead in regards to business endeavors. The message that we receive is not only for those who own a business, but for anyone who works within an organization and creates something with the cooperation of others. We are using a combination of two decks, the Dark Grimoir Tarot and the Leonardo Da Vinci Tarot.

There is a change in the air that is a very palatable and evident. But there is also a resistance. This resistance comes from the shadows and the demons that are being unearthed as the change happens. This is a process and should be embraced. As you fall into the changes in what you do and how you think be aware of what it is that makes you uncomfortable, this is for you to examine and learn from and these are the stepping stones that may lead you  closer to your full potential.

In the week to come, be sure to take care of internal matters. Organize and clean, make things presentable for those who come to you. In doing this you may discover some surprising elements to let go of. With this reorganization, cleaning and purging you will create purity to attract focused thoughts and actions.

Look to your guides and angels, and perhaps to those in your inner circle who offer wise counsel. This is certainly the time to address the needy elements in what it is that you have created. Nurture your creations and with that nurturing will ultimately bring you a deeper resolve in your heart.

This is the time to truly contemplate what it is that you are creating. There is a rhythm of expansion and contraction and everything around us, and this is a time that may feel like contraction for it is time to go deep into contemplation. Indeed, this is more of an expansion time than you realize, just quietly so. In this space patience will surely be rewarded, waiting for the time when the rhythm is right to dance with what it is you are creating.

All this may bring thoughts of hard times to come. It may be true that there will be some challenges right around the corner, but remember that you are guided by your own intellect and buy your guides and angels as well. Even when things get ugly and destruction looks like it cannot be avoided, remember to go to those gifts that you’ve been given and listen to your guides and angels and draw on your own intelligence and experience.

The art of life is a constant readjustment to our surroundings

~Kakuzo Okakaura~

What is hidden is how others are clawing out what it is you’ve created. There is certainly a vulnerability there, and with teamwork, planning, and foresight these weaknesses will be made visible and the opportunity to strengthen your creation will be at hand.

Ultimately by the end of the week it will become apparent of where you have painted yourself into a corner. This feeling of being trapped will only be accentuated if all you can think of is how you have done things in the past. With all of the skills and knowledge that of come to you now is the time to think and create differently than ever before. There will be no hurry in this change, but there certainly is no time to avoid the inevitable.

Deep in quiet contemplation I offer you this mantra:

I gaze upon the space that I am in

What is it that I have created?

Why is it that I feel trapped?

I gaze upon the space that I am in

I see is a river of change

I feel the beauty of innovation

I gaze upon the place to which I am going

I see the challenge

I feel my strength

~Dana Nöllsch~

 

 

O Pumpkin! My Pumpkin!

Why your jack-o-lantern deserves better.

pumpkin

            If you get this reference, you’re probably wondering why the heck I am using a poem by Walt Whitman as a metaphor for winter squash. The poem O Captain! My Captain! talks about the exalted captain lying lifeless on the ship’s deck once her voyage has been completed. Very sad indeed. Is it not also sad when you’ve gone to the hardware store in search of the perfect tools, set up the newspaper, dug out the slimy guts and SLAVED for over an hour to portray just the right amount of spook on your pumpkin’s side–  And once the carving is through, it’s out on the stoop for ONE DAY and it’s shrivelled up like an old prune?!

             The answer is yes. It is extremely sad, which is why I resolve to eat my pumpkin.

             This year, we actually grew sugar pumpkins, the ones that you make pies out of. We had one plant that produced over twenty squash! Impressive, eh? Nature, she is a lady of magic and mystery. We gave away about half of them, but the rest are going to good use… in our bellies! We’ve made pumpkin curry, pumpkin bread, pumpkin pie, etc. Even our dogs love pumpkin*!

             Pumpkins are tasty and versatile, yes, but guess what else they are… SUPER NUTRITIOUS! Just a few of the nutritive tools winter squashes have in their arsenal are:

             Alpha & Beta-carotene: These antioxidants are precursors to vitamin A which of course, is          awesome vision-support and provides protection from viruses.

            Folate: This vitamin aids in the production of skin cells and red blood cells, and also         supports proper nerve function.

            Potassium: So cool! Potassium helps to keep your sodium levels in in check, and in doing             so lowers your risk of hypertension while maintaining proper calcium levels and electrolyte   balance.

            *My dear friend, Katie, told me that cooked pumpkin is great for upset doggy tummies!

             Now that we’ve got that covered, I’m sure you’re just as amped as I am about not only eating and cooking with pumpkins, but nutrifying your body with them! So here is one of my favorite winter squash recipes. You can use any type of winter squash, but let’s use pumpkin for your poor, withered jack-o-lantern’s sake.

 

Roasted Winter Squash with Rosemary

3-4 c. winter squash, peeled, seeded, and cubed

1 red bell pepper, julienned, then cut in half

3 inch sprig fresh rosemary, picked and chopped

3 cloves garlic, minced or micro-planed

2 tbsp. melted coconut oil

salt and pepper to taste

Method:

Preheat oven to 425 degrees. In a large bowl, toss together all ingredients, then lay out on sheet tray. Bake 30-45 minutes or until the squash is tender when pierced with fork.

 

Friends, don’t let your pumpkin meet it’s demise on your front stoop, give it a dignified death. Death by mastication. OM NOM NOM NOM!

 

References:

Mateljan, George. The World’s Healthiest Foods. Seattle, Washington: George Mateljan Foundation,                    2007. Print