Tag Archives: food

Antioxidants, Health, Healthy Living, Nutrition & Nutrients, Superfoods, Uncategorized

20 Awesome Superfoods You Need Everyday (Part 1)

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awesome superfoods

There are many new and exotic Superfoods arriving in our shops every day. Foods with excellent health track records in their country of origin are finding their way into all manner of products. New recipes calling for these exotics appear every single day. But this week a client who is very diet conscious, always seeking out the foods that give her the most benefits for each mouthful, brought up the subject of ‘Everyday Superfoods’ – good traditional foods that are easy to find wherever you happen to be eating.

This particular client wanted to know just what some of the best plain and simple Superfoods are. Although she regularly eats a wide array of exotic Superfoods, including acai berry, spirulina, maca, edamame, and others, she wanted to know about Superfoods that she can access every day, whether she is at home, work or eating out with friends.

Superfoods is a recently coined term used to describe a group of foods that are light in kilojoules and very dense in nutrients, particularly antioxidants and other essential nutrients that we are unable to make for ourselves. Another requirement of Superfoods is that they are foods found in nature. They are thought to have many extra health benefits and are considered highly beneficial because they provide a solid dose of nutrients for each mouthful.

Superfoods fall into different food categories. Many are vegetables, particularly the green leafy types, or fruits. Many nuts are considered Superfoods because they are rich in antioxidants to clean up free radicals that cause inflammation in your body.

Free radicals are a normal part of metabolism and your body has mechanisms in place to deal with those ones. But free radicals are also produced in your body in response to environmental factors like pollution, tobacco smoke, charred food, trans fats, electrical appliances, mobile phones and can quickly cause much damage that can lead to serious chronic disease.

 

10 BASIC EVERYDAY SUPERFOODS

These are such common foods, now nobody has any excuse not to include as many foods from this list as they can every single day.

 

1 BLUEBERRIESEnjoy some superfoods to honour your beautiful temple!

The deep blue colour of blueberries is the give away that they are rich with antioxidants, ranking highly on ORAC, which measures the antioxidant value of foods. An anti aging superstar, they are one of the best sources of flavonoids around to help preserve memory function  and slow down loss of motor coordination. High levels of the cancer fighting antioxidant, ellegic acid and studies have shown them to have greater cancer fighting capabilities than other fruits. Many recent studies have shown they slow the growth of certain tumours. Anti-inflammatory

 

2 SPINACH

Long before we became aware of the benefits of antioxidants Popeye was onto their awesomeness. Spinach is loaded up with antioxidants and truly a simple Superfood. It contains vitamin C, betacarotene, as well as lutein and zeaxanthin to protect your eyes, with lots of vitamin K for cardiovascular and bone health, as well as iron for strong hair and nails.

3. BROCCOLI

Well known as a nutrient packed vegetable with cancer fighting properties, broccoli is loaded with vitamin C, folic acid and carotenoids (vitamin A) to protect from free radical damage, improve immune function and reproductive health. Broccoli contains high levels of vitamin K to build strong bones and help blood clotting. It also contains significant amounts of fibre, vitamin B2 and potassium.

4. AVOCADO

Delicious avocados are an excellent source of healthy raw monosaturated fat.  They contain nearly twenty nutrients including fibre (10 to 17 grams in each fruit), high levels of potassium, vitamin E, B vitamins, folic acid and lutein for healthy eyes and skin. They protect from heart disease, cancer, diabetes, eye and brain disease. They help stabilize blood sugars, are great for heart disorders and assist with tissue regeneration.  In addition avocados help you properly absorb other fat-soluble nutrients.

5. ALMONDS

Raw almonds are loaded with good (monosaturated) fats and fibre to lower cholesterol and reduce your risk of heart disease and diabetes. Rich in phytochemicals to promote heart and vascular health and a great source of minerals including magnesium, potassium, calcium and vitamins E and B6, they make a great afternoon snack. Munch on them in place of other less healthy options.

6. LENTILS & BEANS

All beans and legumes are beneficial. They are low in fat with lots of iron and B vitamins (including folate). A great complex carbohydrate, they are filling but low kilojoule. They contain magnesium and potassium for heart and circulatory health.  They are an excellent source of protein, and with a low GI they help control rises in blood sugar. Combined with complex grains like oats or barley they provide all the essential amino acids needed for a complete protein.  Perhaps the most nutritious legume is lentils. Also, they are inexpensive! Add them to your diet every week.

apple heart bought7. APPLES

The humble apple is often overlooked in the plethora of new Superfoods around. Apples are loaded with quercetin and catechin, both powerful antioxidants, to protect cells from free radical damage. Apple peel is where most of the nutrients lie so don’t peel them. They are also a great source of fibre. You may like to consider eating organic apples as they are one of the foods that regularly appear on the Environmental Working Committee’s DIRTY DOZEN list of the foods that are most highly sprayed with pesticides.

8. SARDINES & SALMON

Wild caught salmon is packed with omega-3 essential fatty acids to lower cholesterol and your risk of heart disease. It also contains vitamin D and selenium for healthy hair, skin, and nails. Farmed salmon on the other hand, (the only salmon available in Australia) is low in omega-3 and contains contaminants, so to get the benefit of eating salmon you need to make sure it is wild caught. Unfortunately as all salmon in Australia is farmed, the only wild caught one I have ever found is one brand of tinned salmon from Alaska. Wild caught salmon comes from Scotland, Alaska and Canada.
With just as much omega-3 as salmon, sardines are a much better choice in many ways. They are always wild caught so do not contain all the contaminants that you find in farmed salmon. Also being so small you can eat them up bones and all, and they are extra good as then you also get a hefty dose of calcium.

9. EGGS

Eggs are a powerhouse of valuable nutrients, especially if they are organic. They contain the highest quality nutritional protein of all foods containing about 6 grams, and loaded with nine amino acids, eleven vitamins and minerals. These include vitamin A and folate, naturally occurring vitamin B12 for healthy red blood cells, choline for memory and brain development and lutein and zeanthine for protection against eye disease.
Eating eggs for breakfast gives you a great start to the day and studies show that it may lead to you eating fewer kilojoules through the day because they rank highly on the satiety list.
But forget about eating the whites only, it’s the yolk that holds all the nutrients.
By the way, the link between eating eggs and blood cholesterol is an old myth and studies  have shown there is no connection.

10. OATS

Whole grain oats are one of the best sources of both soluble and insoluble fibre to metabolise fats  and promote healthy digestive system. They are low glycaemic to help control blood sugar levels. As well as helping improve your skin, they are brilliant for those suffering from stress and tiredness.  No wonder we’re always been told to eat porridge for breakfast, oats are rich in niacin (vitamin B3), vitamin E and antioxidants.  Packed with protein, they are a great way to kick-start your day.

 

Check back here for Part 2 next week when I’ll give you 10 more basic Superfoods, incuding some that are newer and not quite so common, to eat everyday.

 

What are your favourite Superfoods? Which do you choose to make certain you have some every day?

veg and nuts

 

Disclaimer

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.
Source articles

http://foodmatters.tv/superfoods
http://articles.mercola.com/sites/articles/archive/2011/09/10/top-ten-best-superfoods.aspx
http://man.bodyandsoul.com.au/health+nutrition/nutrition+advice/7+superfoods+for+supermen,24531

Top 11 Superfoods That Can Save Your Life

Children's Health, Health, Healthy Living, Nutrition & Nutrients, Vitamins & Minerals

Junk it!

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Katrina Stairs Red Cross Pantry

Junk food! Everyone knows the term, almost everyone has their favourite, and everyone when asked to name a few would be able to name many more than a few with no hesitation at all. There are certain foods that are immediately recognized as junk foods – many ‘take-away foods’, as well lots of others, packaged and sold in supermarkets or convenience stores – potato chips, biscuits, lollies, soft drinks – are all obvious inclusions. But, what about other junk foods that are masquerading as ‘healthier’ options?

Processed foods are those that have had the ingredients altered so they are no longer in their natural state. Humans have processed their food for millennia. Any food that’s prepared by drying, grinding, chopping or cooking is processed. Traditionally this was done to make the food more digestible or to preserve it for later, when food may not be available. Grain foods were processed, and cheese, sausage and wine are just a few others.

Modern processed foods may on the surface seem far less insidious than the widely accepted ‘junk foods’. But often they are just as bad for you. No longer are processed foods the artisan foods of the past. Now foods are industrially processed in factories. In fact most of the foods in the Aussie diet are processed.

Processing may be as simple as freezing or it may be putting together a complete meal ready to heat and eat. During the process many of the nutrients that are in the original food are destroyed leaving the finished product a far cry from the original, and certainly not in line with the traditional purpose of processing. Grains are treated with very high temperatures and pressure which destroys the nutrients, denatures the fatty acids, and the process even destroys the synthetic vitamins that are added.  But not only does the extrusion process used for grains destroy the nutrients, in particular the amino acid lysine, it turns the grains into neurotoxins according to biochemist Paul Stitt in his book Fighting the Food Giants.

Processed foods often appear to be healthy. These days they may feature low-fat, low-carb, fortified with vitamins, fibre, iron, or minerals, no trans-fats, containing omega-3, high-calcium, plus many more. They may make claims to promote health such as ‘may reduce the risk of heart disease’. But they all have the flavour enhanced with excess salt, sugar or oil. Many processed foods like white bread, are essentially empty calories offering very little nutritional value, certainly far less than the wholefood alternative.

During processing part of the plant is often removed or purposefully changed. One example where you can see this is with wheat grains used for bread. The wholewheat grain forms with three layers, the bran, the germ, and the endosperm. (diagram) The bran is the layer where the fibre exists. Most nutrients and fatty acids are found in the germ. The endosperm is the starchy layer. The high nutrient density of grains only exists (and provides us with nutrients) when these layers are intact. During processing of the wholewheat grain into a loaf of white bread, most of the germ and bran is stripped away leaving just the starchy endosperm.

Take a look at the package or label on your white bread and notice all the ingredients that are listed. In the past bread was made by mixing whole milled wheat, often other grains or seeds, water, salt and a fermented dough starter, to create an easily digested, fermented bread, or sourdough loaf. Later yeast was used instead of the fermented starter. Traditonally, the bread mixture was kneaded and left to prove twice, unlike commercial breads which are only left to prove once. The extra steps in the process allowed the components of the grain, such as the phytic acid, to break down properly so they can be properly absorbed, or, as is the case with phytic acid which inhibits absorption of other minerals if it is not broken down, to prevent them interfering with efficient metabolism.

White bread packaging showing a list of ingredients which is far removed from those few ingredients found in traditional breads
White bread packaging showing an enormously long list of ingredients, far removed from those few ingredients required to make traditional breads

In commercial processed breads, the process is rushed through, with steps eliminated, and lots of other ingredients beside the basic ingredients that are needed to make home-made bread added. Preservatives, sweeteners, gluten, salt, soy flour plus many chemicals are all added to the mix.

Bread is a perfect example of the big problem with processed foods and also the pointer as to how to get around the problem. Traditional methods of food preparation allowed for the use of pure, wholefood ingredients. Home made foods did not need to have lots of chemicals straight out of the laboratory, many of which come with health cautions, added to stabilize the product and make it more appealing.

Home made food may include less than desirable ingredients, such as sugar, but at least the sugar is real sugar, and not a chemical version, and the butter is butter and not a questionable vegetable oil, or you can make the choice to replace the butter with a healthier fat option such as coconut oil. With processed foods there is no choice. You cannot opt to avoid trans fats or white sugar.

Many of the chemicals, including vitamins and minerals, that occur in a plant work together to help the plant grow and survive more efficiently, and they also work together in a synergistic balance once they enter your body and are metabolized.  But when foods are processed the natural balance between the different chemicals in the original food is upset so their effect on your body and the way in which they work, is altered. Many extra chemicals also need to be added to processed food to stabilize the product, or to make it look, taste, or feel more appealing, and these are rarely good for you

HOW TO AVOID PROCESSED FOODS

Sometimes it is difficult to know whether or not a food is processed, and the first step is to get a few guidelines to help you recognize them when they are traveling incognito. It all comes down to reading the ingredient list, because even a glance at the list will often set the alarm bells ringing. If the product has a long list of ingredients then you can be pretty sure it is processed. The case with the bread is a good example, where the food should have only a few ingredients when made according to traditional methods, often there may be eight, ten or even fifteen on the label.

If the food has a long list of ingredients where there should only be a few it is likely processed.

If you don’t recognize many of the ingredients, or can’t pronounce them, then it is probably highly processed.

If it has a very long shelf life – the ‘use by’ date is way off in the future it is processed.

If it contains trans fats, MSG, or lots of numbers it is definitely processed. In fact about ninety-five percent of processed foods contain MSG.

Take-away foods are a real trap. Aside form the obvious problem with deep frying foods like fish and chips, even foods that seem ok are loaded with highly processed ingredients. Pizza for instance, is covered in oils, processed meats and cheese. The kids menu is particularly bad, generally comprising only highly processed foods such as nuggets, chips and pasta (which is white and therefore highly processed). Salad, vegetables or a baked potato are all less processed options. Beware though of some of the ‘take-away salad chains’ as many of their salads are loaded with processed ingredients in the dressings, again take a quick look at the ingredient list.

processed foods NH

If you set out to eat more fruit and vegetables then you will find you have naturally replaced many processed foods with more natural ones without even being aware of it. Get to know when they are in season and try to eat seasonally, as that is the way you will get the best level of nutrients available.

Look for suitable alternatives – porridge made from wholegrain oats (not quick oats) or quinoa makes a great alternative to boxed cereals. Other breakfast options might be eggs with spinach, asparagus or avocado, quinoa with fruit and nuts, fruit salad and yoghurt, high-fibre-superfood fruit smoothies, omelettes with different vegetables, homemade baked beans, bircher muesli with fruit, green juice. When I have some time I enjoy stir-fried vegetables.

We are all time stressed these days, but the very best way to avoid processed foods is to make foods yourself. Instead of just watching Masterchef, get out in the kitchen yourself and cook up your own junk foods. When you make cakes, muffins or biscuits yourself you can use real eggs, butter or good oils and avoid artificial colours, preservatives and trans fats. Make your own oven-baked potato wedges and avoid the additives. You can flavour them with spices like sumac for an extra kick. Invest in a bread maker, making bread at home is so easy these days, you can even start your own sourdough bread starter.

This is the way to start back to good health through our eating, by reclaiming a few of the best practices of the past, by becoming aware enough to check out what we are consuming before wolfing it down, and by selecting foods that look like they may have come from the garden.

Simple really!

What are your favourite ‘junk food’ alternatives?

photo: John Burke
photo: John Burke

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

http://www.foodinsight.org/LinkClick.aspx?fileticket=wtg018sd8qk%3D&tabid=1398

http://foodmatters.tv/articles-1/dirty-secrets-of-the-food-processing-industry

http://www.100daysofrealfood.com/10-reasons-to-cut-out-processed-food/

http://www.healthy-food-site.com/processed-food.html

http://www.westonaprice.org/modern-foods/wheaty-indiscretions

Related articles

 

Detox, Health, Immune System, Nutrition & Nutrients, Superfoods

Spirulina, The Supergreen Solution

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super spirulina

Spirulina is one of my favourite superfoods because it is one of the most nutritious plant-like organisms known to humans. I regard it as the ultimate superfood powerhouse. Although there are other super-greens such as chlorella, spirulina is almost like the supergreen equivalent of a “multi-vitamin”, a great all-rounder. Its nutritional benefits are both vast and impressive, making it an invaluable food especially for vegetarians, vegans, anaemics, diabetics and anyone who is nutritionally compromised.

Spirulina is one of the oldest life-forms on the earth and it helped produce our oxygen-rich atmosphere billions of years ago. Actually a blue green algae, it is a 100% natural and highly nutritious micro water plant. It is found in both the ocean and large warm alkaline fresh water lakes.

Spirulina is so nutrient dense you could survive on it and water alone.

Health Benefits

Spirulina earns its superfood powerhouse status because it has the highest concentration of digestible vegetable protein (60-70%) with a perfectly balanced combination of essential amino acids. This is more protein than you will find in beef, chicken or soybeans.

One of the most common vitamin deficiencies found in a vegan or vegetarian diet is vitamin B12. When you consider that Spirulina also contains large amounts of Vitamin B12, which is very difficult to find in other plant foods, it is easy to understand why it makes such a great choice for vegetarians.

Spirulina is loaded with other nutrients in addition to B12. It is very rich in iron, which is a mineral that is very commonly deficient. Spirulina also contains calcium, magnesium, and Vitamins A, B, C, D, E and K. There are also small amounts of a number of other minerals. There is no use in ingesting lots of minerals if they are not absorbed, but Spirulina actually improves mineral absorption and so the abundance of minerals it contains can be utilized properly by the body.

Spirulina is a wonderful plant source of the essential fatty acids linolenic acid (omega-3) and GLA (omega-6), offering a great source for anyone who cannot get their essential fatty acids from fish oil.

There is always some concern about the effect on processing and shelf storage on nutrients. But Spirulina only grows in extremely warm conditions and it has the ability to withstand the high temperatures that are always involved in processing, able to retain its nutritional value unlike many other plant foods which deteriorate at these temperatures.

It only contains 3.9 calories per gram and still has all of these great benefits. It is a low calorie, nutrient dense

The immune boosting qualities of spirulina can never be over stated. With its unique ability to fight infection, enhance cellular functioning, and even keep cancer at bay, it has a wide range of uses.

Here are some ways that Spirulina is beneficial:

  • Boosts energy – it is a source of life force or vitality
  • Protection against viruses including flu, herpes, mumps and measles
  • Promotes healthy nerve tissue
  • Increases antioxidant protection to fight free radicals
  • Improves digestion and gut health Improves age spots, eczema, acne, rashes
  • Fights the ageing process,
  • Curbs the appetite to help weight loss
  • Aids glaucoma, cataracts, poor vision
  • Improves allergies & respiratory function
  • Helps to detoxify radiation out of the body
  • Plus it fights heart disease, reduces arthritis, osteoporosis, diabetes and depression, and lowers bad cholesterol

Because it is so easily digested it packs a powerful punch when it comes to all these benefits.

What to look for

Good Spirulina has no side effects, and this is one product that you need to be absolutely certain of the quality. Contaminated blue-green algae is incredibly toxic to the system and can cause a range of fresh health problems such as liver damage. Because Spirulina easily absorbs nutrients from water, if the water contains pollution or heavy metals, these will be highly concentrated in the Spirulina cell. If this happens, then this kind of Spirulina is no longer suitable for human consumption. There are a number of Spirulina products on the market that are of questionable quality so select carefully. Either research well or buy from a qualified practitioner.

 

Spirulina Tablets
Spirulina Tablets

Spirulina comes in powder or tablet form and it is easy to tell if it is good quality or not. Quality tablets are made without sugar, starch fillers, animal parts, preservatives, stabilizers, and colours. They are a uniform dark green colour without any light coloured specks. You can take up to about twelve a day, and some people take even more. But start out with three and increase to six over a couple of days. You can take them all at once or spread over two doses. The recommended dose for adults is 5-10 per day.

When I am going on a long-haul flight I take lots of Spirulina on the day of the flight as well as the day before and the one after. It is part of my ‘flight regime’ to help overcome the bad effects of air travel.

Powder is a better choice if you want to add spirulina to smoothies, juice or other foods. 100% pure powder is also a uniformly dark green colour.  You feel the effects very quickly because the powder is easily digested. Because Spirulina is a natural food and NOT a supplement you can’t take too much. If you take more than you need it is like overeating. You can take two or more tablespoons a day but a good way to start is with one teaspoon (5 grams) added to drinks or other foods. The drink or smoothie colour will change to dark green but it doesn’t really affect the flavour. You can gradually increase the amount over time to two teaspoons (10gms) per drink.

I use the brand Hawaiian Pacifica made by Microorganics in my clinic as I know it to be high quality and free from toxic heavy metals. Just for the record, I have no affiliation with this company or product, and only recommend it to you to help your health. (I also like this one personally as it is easy to swallow)

If you are very run down or have a debilitating illness keep the amount you take low. You will get enormous benefit from the smaller amount and the smaller quantity will not push your body too fast or too hard.

Avoid alcohol, soft drinks or coffee for about 30 minutes after taking the spirulina as these will destroy some of the nutrients and enzymes.

People with hyperparathyroidism or phenylketonuria should not take spirulina.

Spirulina powder
Spirulina powder

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

http://www.australianspirulina.com.au/spirulina/spirulina.html

http://articles.mercola.com/sites/articles/archive/2011/07/01/spirulina-the-amazing-super-food-youve-never-heard-of.aspx

http://hecticlifehealthygirl.wordpress.com/2011/02/12/what-is-spirulina-and-what-are-its-health-benefits/

http://www.naturalnews.com/033698_spirulina_superfood.html

http://www.naturalnews.com/041164_spirulina_superfood_supplements_immunity.html

http://www.naturalnews.com/036101_spirulina_superfood_nutrients.html

Related articles

Delicious Recipes Using The Superfood – Spirulina (susansmithjones.com)

Antioxidants, Health, Healthy Living, Nutrition & Nutrients

The Good Oil

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Olive oil from Imperia in Liguria, Italy.

It has long been held that fat is bad for you, all fat that is. But in fact not only are there many fats that are not bad for you, many are very good for you, and you will actually be less healthy if you are not getting enough of the right kind of fat. Good fats promote a healthy and well-functioning cardiovascular system, a healthy nervous system and are useful for maintaining weight. They help to both protect and maintain good clear skin and healthy hair, support your immune system, can help regulate blood sugars, your thyroid,  and even protect against cancer.

Most people know that olive oil is regarded as a healthy oil but there are whole new breed of oils available that may be better choices, particularly when it comes to using oil for cooking.

There is a temperature reached during cooking with oil called the smoke point, which is the point at which the oil is compromised, both in taste and nutritionally. Bluish smoke starts to rise as the oil is close to burning. It is the temperature where the oil starts to break down chemically, and it varies from one oil to the next, depending on whether it has been refined or not and the extent of refining, as well as the origin of the oil. When the oil breaks down it creates trans fats. Oil that has been damaged by overheating is bad for you because it is chock full of free radicals, which we already know are the basis of disease . Any oil with a low smoke point should not be used for cooking at all.

Before we go on to which oils are best for which purpose it’s worth knowing that there are three different types of oils – monounsaturated, polyunsaturated and saturated. Some oils contain more of one type than another and it is important to know which is which. For a long time the advice has been that saturated fats are bad for you and polyunsaturated are good for you. But it is not as straight forward as that.

Many oils today are refined. Refined versions of the oils have a higher smoke point but they are REFINED, which means that chemicals and high heat were used in the processing to extract the oil, which drastically damages the nutrients, rendering them harmful. Hydrogenated vegetable and seed oils are man made and you need to avoid them. You may know these better by their other name – trans fats.

Extra-virgin oils traditionally came from the first pressing of the fruit, seed or nut, but now the term is more likely to mean the oil is ‘pure’. These days cold-pressed oils are unlikely to actually have been pressed, and cold-extracted is a more accurate description. The oil is extracted using centrifugal force and very low heat, about 28-30C, low enough not to damage the oil. The speed at which the oil is extracted helps to preserve the antioxidants.

The stability of the oil is the important factor when it comes to heating the oil during cooking, particularly extra high heat used to fry. Saturated oils are the most stable, mono-unsaturated are pretty stable, and polyunsaturated are the least stable. Polyunsaturated oils are the worst to cook with – including safflower, sunflower and canola. These polyunsaturated oils contain lots of omega 6 fats which when damaged, form artery clogging trans fats. They also cause many other serious health problems.

Oils 2

So how do you know which oils are best for what?

It all depends what you are going to use the oil for. If it for dressing a salad then you would look for one with a nice taste, but if you want to cook with it you would need to carefully consider whether the oil will stand up to the heat. If you will be frying food, then the oil needs to have a high smoke point.

It is better to select oils that are unrefined as they are going to have more nutrients and less additives so will be healthier for you. It’s not worth buying cheap oils as in the long run they will cost you with your health. Generally, the pricier the oil the more likely there was care taken in the manufacture.

Here is the lowdown on some of the better edible oils you can use in your cooking.

COCONUT OIL

Coconut oil is almost all saturated fat, and so has been the most maligned and misunderstood oil for a long time, but it is actually one of the healthiest oils, a nutrient packed superfood. The love affair with coconut keeps growing every day and you can read lots more about this wonderful oil right here.

It has a high smoke point, 180ْC (350ْ F) and is very shelf stable and is the very best choice when you want an oil that is stable even when it is heated. In addition coconut oil also promotes heart health, helps maintain stable cholesterol and even helps you to lose weight.

Coconut is almost entirely saturated fat, but unlike the saturated fats you find in animal products coconut oil is not absorbed the same way by your body and so does not pose the same problem to your health. It is rich in medium chain fatty acids (MCFAs). These are easier for your body to break down and digest, they put less stress on your digestive system and body organs, they are immediately converted into energy in your liver rather than being stored as fat, and they stimulate your metabolism to help you lose weight. Long chain fatty acids, LCFAs, do not have these benefits and are more difficult to digest. Coconut oil is converted to energy like a carb but without the insulin spike effect in your bloodstream of carbs. It doesn’t get stored in the body – your body either uses it or gets rid of it. One special feauture of coconut fat is that 50% of the fat is lauric acid which has wonderful health promoting qualities and is able to destroy virus and bacteria.

AVOCADO OIL

Avocado oil has a high smoke point – 200 degrees C, so you can use it to cook at very high temperatures without compromising the properties of the oil. It has been proven to fight heart disease and effectively lowers bad cholesterol (LDL), helps with diabetes, cancer, skin and hair problems. It contains a healthy beneficial balance of omega-6, omega-3, and omega-9 fats as well as the antioxidant vitamin E. The vitamin E level will be higher in cold-pressed versions as they will have undergone less oxidation. Avocado oil is also used frequently in skin creams as a moisturizer.

MACADAMIA OIL

I recently saw macadamia oil referred to as the ‘new olive oil’. But I actually think it is better. It is about 80% monosaturated (good) fat and is one of the healthiest oils available for cardiovascular health, much higher than olive oil. It has a high smoke point at 220ْ C (430ْF) which makes it a healthier oil to use for cooking. It is 85% monounsaturated fats and has a two year shelf life.

Here is why this All-Aussie nut is so good for you. It enhances heart health, helps to reduce the build up of plaque and prevents atheroschlerosis, reduces the risk of heart disease, helps with blood sugar regulation for diabetics, and helps your nervous system function well.

Unrefined avocado, macadamia or coconut oil are all healthy choices
Unrefined avocado, macadamia or coconut oil are all healthy choices

WALNUT OIL

The smoke point of unrefined walnut oil is 180ْ C (350F), slightly lower than either coconut or macadamia oil, and easily damaged at high temperatures, so one to avoid for frying. It has a nutty flavour and is great in salads and smoothies. Unrefined walnut oil contains high levels of monounsaturated oils such as omega 9 which keeps your arteries supple and helps prevent atherosclerosis and heart disease. It is also high in omega-3 and omega-6 to reduce inflammation, and to lower the risk of blood clots and erratic heart rhythyms. Research from Penn State University showed that wanuts and walnut oil could maintain healthy blood pressure even during stressful times. It is an excellent source of vitamins B1, B2, B3 and vitamin E. It can help prevent eczema and alleviate other skin problems. It is one of the best sources of antioxidants of the tree nuts.

OLIVE OIL

Olive oil is indeed a healthy oil but not when it comes to cooking. It is a monounsaturated fat which makes it more stable than polyunsaturated fats, but on a cellular level it is not so stable and has been associated with increased risk of heart disease and breast cancer when it is heated. But, it is a great oil to include in an unheated state. The smoke point varies depending on how olive oil is made. Extra Virgin olive oil is 160ْ C (320F). Virgin is higher at 220ْ C (420F) and extra light 240ْ C (470ْ F). The rise in smoke point corresponds to how refined the oil is – the less refined the lower the smoke point. Extra virgin olive oil is a very perishable oil and can go rancid quickly, every time it is exposed to the air it oxidizes.

My choice for high heat cooking is avocado, macadamia or coconut oil. But as usual be careful of the quality. Most commercial oils are refined and contain chemicals from the processing so watch out for cold pressed and extra virgin oils. It’s especially good if it is in a dark jar as this helps protect the oil from light damage.

Remembering that the smoke point for each variety of oil is variable, and that it is always better to avoid refined oils, here is a rough guide for a few oils.

Unrefined Oil Type

Smoke Point Centigrade

Smoke Point Farenheit

Unrefined Canola, sunflower, safflower,

160

225

Unrefined peanut oil

160

320

Extra virgin olive oil

160

320

Walnut oil, unrefined

160

320

Coconut oil, unrefined

180

350

Macadamia

200

390

Avocado

190-200

375-390

Refined Oil Type

Canola, sunflower, safflower, refined

220

430

Virgin olive oil (refined)

220

430

Extra light olive oil (refined)

240

460

Walnut oil, semirefined

200

390

Coconut oil, refined

230

450

Rice bran oil

250

480

Peanut oil

225

440

Before I finish, just a quick word about RICE BRAN OIL which has appeared in Australian shops over the last few years. Promoted as a ‘Natural Oil’, it is not quite as natural as you would think, and is a good example of how advertising may be misleading. It has a very high smoke point, no additives listed, and the makeup of rice bran oil sold here in Oz is 47% monounsaturated, 33% polyunsaturated and 20% saturated, so it would seem a reasonably healthy choice.

However, rice bran oil is a refined oil that comes from Thailand. It is subjected to very high temperatures and chemicals during processing. It is not a cold pressed oil, like olive and some of the nut oils. On the bottle the oil it is labeled as extra-cold filtered, which is a manufacturing process that results in the removal of the saturated fats, and is not the same as cold-pressed or cold-extracted.

So go ahead and enjoy your oil, just make sure you are selecting The Good Oil.

good oils 2

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

http://articles.mercola.com/sites/articles/archive/2010/10/22/coconut-oil-and-saturated-fats-can-make-you-healthy.aspx

http://www.whfoods.com/genpage.php?tname=george&dbid=56

http://www.naturalnews.com/031801_avocado_oil_healthy_fats.html

http://www.livestrong.com/article/481198-is-walnut-oil-healthy/

http://www.medicaldaily.com/articles/870/20100804/seven-great-benefits-of-walnut-oil.htm

http://foodmatters.tv/articles-1/what-oil-is-best-to-cook-with-and-which-oils-should-never-be-heated

http://www.naturalnews.com/004653.html

http://www.naturalnews.com/010125.html

http://macadamias.org/pages/health-benefits

http://changinghabits.com.au/_blog/Changing_Habits/post/rice-bran-oil–the-healthy-alternative-or-so-you-think/

Antioxidants, Health, Healthy Living, Immune System, Superfoods

Sample Some Superfoods From This Southern Treasure Chest

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I remember quite clearly when the catchphrase of all the campaigns to save the Amazon Rainforest from widespread clearing, was that we were destroying the World’s Pharmacy.

But now it appears this was only a part of the picture. As more and more fantastic Superfoods appear in the West it seems that the entire South American continent is a veritable treasure chest of foods as medicine. Perhaps we now need to say instead that the entire South American continent is the biggest room in the World’s Pharmacy.

So many of the wonderful new healthy foods we can add to our diet come out of the countries of South America.
So many of the wonderful new healthy foods we can add to our diet come out of the countries of South America.

So many of the wonderful new healthy foods we can add to our diet to either replace problem foods, or simply to send our health zinging, come out of the countries of South America. Foods such as quinoa, maca, raw cacao and chia all have their origins in that part of the world.

The superfood heartland, where chia, quinoa and other superfoods are cultivated in terraces around Cusco, Peru Photo credit: Liana John
The superfood heartland, where chia, quinoa and other superfoods are cultivated in terraces around Cusco, Peru
Photo credit: Liana John

Following on from last weeks postabout free radicals, here are twelve wonderful Superfoods from the South and Central American treasure chest that would be fantastic additions to your menu.

Quinoa Credit: Alisha Vargas
Quinoa
Credit: Alisha Vargas

Quinoa (keen-wa) has swept into our diets as a fantastic replacement for gluten grains.  Only a few years ago it was quite difficult to find but it is available on every supermarket shelf now. It has been grown for at least 6,000 years in the Andes of Peru. It was sacred to the Incas and famous for giving the Inca warriors super-human strength. It is gluten free and a great source of magnesium, iron and phosphorous as well as rich in fibre and folate. Technically it is not a grain but a seed, but it can be used just as you would a grain in your cooking. It’s really easy to prepare and quick to cook so makes a great addition to the menus of busy working families.

Chia seeds
Chia seeds

Chia Seeds were originally grown by the ancient Aztecs, Incans and Mayans for health and strength. They are chock-full of omega 3 (the one you need more of), actually one of the highest sources around, as well they have lots of fibre (4 teaspoons provide 30% of the daily requirement) and calcium. They are the highest source of protein compared to other seeds and grains. They are easily absorbed and this enables you to take in lots of the nutrients. They help with tissue growth and regeneration and are great during pregnancy and lactation, as well as for athletes.   

Amaranth plants
Amaranth plants

Amaranth (Kiwicha) has been around for a long time, and was a staple food for the Incas.   I remember a fellow Community Garden member experimenting with it about ten years ago. The next season every single plot in the garden had amaranth growing in it, so there shouldn’t be any difficulty of you would like to try growing some yourself here in Melbourne. Like quinoa, amaranth is a pseudograin, not really a grain. It has been used in its puffed form in health snack bars for some time and the flour, which has a rich flavour, is also available. Nutritionally it is similar to quinoa – high in protein and all amino acids, but also amaranth is rich in iron with 29 percent of the RDI of iron in just one cup, making it a great addition to a vegetarian diet. It also contains the minerals manganese, magnesium, phosphorous and copper.

Lucuma
Lucuma

Lúcuma is another fairly new food to appear in our markets. It is a large, sweet fruit  with a creamy citrus flavour, from the highlands of Peru, Bolivia and Equador, where it has been harvested from ancient times. It is considered one of the lost crops of the Incas but is still very widely eaten today. Its fruit tastes a little like maple syrup and sweet potato and it makes a wonderful low-sugar sweetener. It is very nutritious, rich in beta-carotene and niacin (vitamin B3), iron and calcium. The fruit is dried and ground to a powder. I have to say it is YUM combined with raw chocolate!

Lepidium meyenii
Lepidium meyenii (Maca) (Photo credit: Wikipedia)

Maca Powder is another of the superfoods of the Incas and grows at 4,000m above sea level in the Andian highlands of Peru. It has been a medicinal food in that area for over 2,000 years. The harvested root is loaded up with protein, calcium, magnesium, potassium, iron and other minerals, vitamins and all the amino acids. Maca has some amazing health benefits as it is an adaptogen which supports and heals the adrenal glands. It is great for offsetting the effects of stress, gives an amazing energy boost, and can improve insomnia. But one of the most common uses is for balancing hormones when there is an overabundance of environmental oestrogens involved. It is also a powerful aphrodisiac.

Just note that there are certain contraindications for Maca. If you are pregnant, breastfeeding or being treated for a hormonal issue consult your practitioner before using it.

Acai berries Credit: Cametaora
Acai berries
Credit: Cametaora

Acai (ah-sigh-ee) grows only in the Brazilian rainforest and coastal Colombia. This small purple berry is related to the blueberry and cranberry, and like them, is very rich in antioxidants which reduce oxidative stress. They stimulate the immune system and boost your energy. They can be helpful in preventing heart disease and cancer, and may help reduce cholesterol levels. They are associated with reduction of blood sugars, and assist with cognitive and mental function. It is frequently used in many healthy foods as well as smoothies and juices. Lots of beauty products now contain acai oil due to the high antioxidant content.

Ripe raw cacao pods
Ripe raw cacao pods

Raw Cacao can be considered a superfood, a healthy food, which was originally found in the Amazon Rainforest! It has been cultivated for over 3,000 years by the Incan, Mayan and Aztec peoples. Unlike the highly processed, fat-full, dairy-full, high sugar versions made by Cadbury etc, raw cacao is good for you. It comes as a powder or cacao nibs and can be used through your cooking as well as eaten raw. Keep milk away from it as many studies show that milk neutralizes the healthful properties.

Raw cacao really can be considered a true superfood. (woo hoo! Love my chocolate) It is very high in antioxidants as well as minerals which help with mental alertness, heart health and physical stamina. In addition it increases serotonin uptake in the brain which creates a sense of euphoria and counteracting stress.

I like to think of it as my favourite vegetable.

Dried camu camu seeds
Dried camu camu seeds

Camu Camu is another amazing food from Peru and like the acai, it is a berry. It provides  great support to the immune system and helps to ward off viral infections, especially when you are more stressed or anxious than normal. It contains bioflavonoids, amino acids, vitamin Bs (thiamin, niacin and riboflavin), plus it has sixty times more vitamin C than an orange. It will promote healthy gums, eyes, skin and supports the nervous system (brain) and the circulatory system (heart).

Macqui berries Credit: Mona Vie
Macqui berries Credit: Mona Vie

Maqui (mock-ee), Chilean Wineberry, is yet another powerhouse berry and comes from the Patagonia region of Southern Chile. It is known for its detoxifying properties and the benefits bestowed by its  antioxidants. It was used by a tribe of warriors, the Mapuche Indians, who were attributed with great strength and  endurance. The deep purple berries are loaded with antioxidants, with more than three times those found in acai. Maqui berries are very powerful so you only need half as much maqui as you would other berries. They have the highest ORAC score of any berry in the world. The ORAC (Oxygen Radical Absorbance Capacity) unit, ORAC value, or “ORAC score” is a method of measuring the antioxidant capacity of different foods and supplements.

The Maqui berry protects your immune system, skin, cardiovascular system, bones and joints. It also detoxifies the digestive system and restores metabolism to maximum capacity. They renew cells and help improve many diseases as well as fighting the effects of ageing.

Purple corn Photo credit: Randen Pederson
Purple corn
Photo credit: Randen Pederson

Purple Corn has been grown in Latin America for thousands of years. It is another food very rich in antioxidants, containing more than blueberries. Its gorgeous colour has been used as a naturalfood colouring, and it is often used in Peru to make chichi morada – purple corn drink.

Mesquite pods
Mesquite pods

Mesquite is actually from Central America, Mexico. The long pods are ground up into a low-glycemic, gluten free flour with a sweet nutty taste, which bakes up just like wheat flour – use it instead of half the wheat flour in the recipe. It can be used in raw desserts as it doesn’t need to be cooked. You can even add a spoonful to smoothies for a sweeter flavour. It is rich in soluble fibres and a great source of calcium, iron, zinc, potassium, manganese and lysine. Because it is in fact a legume and not a grain it is higher in protein than grain flours. It sits low on the glycemic index and won’t cause blood sugar spikes.

Inca Berries, or goldenberries, are golden berries about cherry size, which resemble    a raisin when they are dried. They are high in phosphorous, vitamins A, C, B1, B6 and B12, and are very high in protein for a fruit (16%)

In order to get the most from your South American Superfoods buy only ones that are organically certified. If the foods have been commercially produced they will carry chemical residue and much of the benefits will be lost.

You now have lots of information about some magic foods you can try out. If you need some ideas about how to use them there are lots of recipes and ideas out on the web so do a search.

But, you also need to actually get your hands on some of these magic goodies. I don’t normally recommend specific products but this week I am making an exception. The Loving Earth  company stocks most of these brilliant superfoods from the South American Treasure Chest, as well as creating a range of wonderful products that make use of them. Plus, on their website they have some amazing, delicious recipes which use all these foods. They also sell many of them in their raw state, including Maca powder, Raw Cacao, Camu Camu Powder, Purple Corn Extract and Chia seeds.

They also operate from an ethical basis. From their website…”The company is based on the philosophy that the earth is a living organism, (and) eating foods in their pure, minimally processed states, foods that are grown organically in a sustainable way, is one of the most significant ways in which we can live this philosophy.”

They support Fair Trade 100% and most of their foods are Australian Certified Organic.

Just in case you are wondering, I don’t take any payment from Loving Earth, in fact they don’t even know that I have written this about their products. They are just some products that I’ve tried and loved and I believe they are a company well worth your support. You can find their products in Health Food shops or can buy online.

Superfoods are the way of the Health Future. However, taking superfood supplements on their own are never going to be enough to turn around ill health. But by including a range of them as some of the dietary changes that are part of wider changes you make to build your own great health, they are certainly a powerful and effective addition.

Do you have a favourite South American Superfood? How do you use it? Post it in the comments below…we’d love to hear.

South America is a treasure chest of wonderful superfoods
South America is a treasure chest of wonderful superfoods

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site. 

Source articles

http://www.besthealthmag.ca/eat-well/nutrition/7-south-american-superfoods

http://www.maquiberrybenefits.com.au/maqui_berry_anti_aging.php

http://www.age-well.org/maqui-berry.html

http://www.amazonhub.com/Superfoods-of-the-Incas/superfoods-of-the-incas-medicine-natural-buy.html

http://foodsforlonglife.blogspot.com.au/2011/01/omega-3-power-seeds-chia-hemp-and-flax.html

http://www.amazonhub.com/Superfoods-of-the-Incas/superfoods-of-the-incas-medicine-natural-buy.html

http://www.desthealth.com/products/vitamins-supplements/maqui-berry-active-60-capsules

http://www.thewellnesswarrior.com.au/2012/09/superfood-profile-camu-camu

http://www.onegreenplanet.org/vegan-food/mesquite-powder-health-benefits-tips-and-recipes

http://en.wikipedia.org/wiki/Mesquite

http://www.naturalnews.com/029562_mesquite_flour_superfood.html

http://www.vegparadise.com/otherbirds1002.html

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Antioxidants, Healthy Home, Seasons

Treat Time with this Delicious Dessert for Christmas

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Christmas has arrived in my household. It was a little slow in appearing this year but the tree went up three days ago and now it feels more like Christmas time.

The Christmas Tree in the corner of my living room
The Christmas Tree in the corner of my living room

We always celebrate on the night before Christmas when we meet for the family dinner, and like most families there are long-held food traditions. One which my boys hold on to most vehemently is the inclusion of Summer Pudding in the menu. To them, Summer Pudding, a delicious, light, berry-bright dessert that celebrates the height of summer is synonymous with Christmas. This suits me fine as it is a breeze to make.

Christmas and New Year is a time when it is all too easy to overeat, or to eat poorly, when eating out more often means that keeping up your normal healthy food choices becomes very difficult, so it is great to find a festive dessert that is delicious as well as being reasonably healthy, as desserts go.

The other benefit for me, and no doubt many of you, in these times when so many people are on restricted diets is that it fits the bill for many of them. In our family, we have to cater to a wide range of diets from the ‘meat and potato’ eaters to Vegan, and include gluten-free and dairy-free along the way, which is quite a tall order. Summer Pudding can be very easily adapted to fit these as well as being suitable for nut-free and egg-free diets also. The only negatives are that it really does need refined white bread and some sweetening.

The recipe normally calls for fine wheat bread but I replace this with  gluten-free bread. Some gluten-free breads are still as heavy as rocks but increased public demand has forced manufacturers to improve their product and there are some around now that taste just fine.

I replace the white castor sugar normally used in the recipe with coconut palm sugar, although as I was out of it today I had to use Panela which is unrefined cane sugar. In addition I cut the sugar content dramatically, as too much makes the dessert taste sickly and overwhelms the slight tartness that sings fresh berries. Do not leave all the sugar out though as it needs a little.

So here is my Super- Easy Antioxidant Rich Delicious Summer Pudding recipe adapted to suit restricted diets.

Serves 6 – But you can increase the quantities as needed and use a cake tin instead of the bowl for larger quantities.

Don’t stress too much about the berries – sometimes I use more or less of one or another. But, strawberries and blueberries don’t work well so leave them out. Normally I go out to the hills a few days before Christmas to pick my berries but this year didn’t have time and used mostly frozen berries from my last ‘picking’ with a few fresh ones thrown in. As long as you don’t over heat them they are fine.

1 Loaf of stale white gluten-free bread (GF bread stales quite quickly and will do so if left out on the bench for an or so)

300g raspberries

125g redcurrants

100g blackberries

100g boysenberries

1/3 cup coconut palm sugar

Line a bowl with plastic wrap, letting it hang over the sides.

Let the edges of the plastic wrap hang generously over the edge
Let the edges of the plastic wrap hang generously over the edge

Place the fruit in a saucepan with the sugar, and gently heat until it just starts to boil. Remove from the heat. Put the raspberries on the top as they are softest and will break up the easiest.

The berries release lots of juice as soon as they are heated.
The berries release lots of juice as soon as they are heated.

While the fruit is heating, cut the crusts from the bread and  line the bottom and sides with it. I use triangles on the bottom (as this will become the top) and tightly fitting rectangles for the sides. Take some care to make sure it fits snugly.

Cut the bread pieces so they fit snugly together
Cut the bread pieces so they fit snugly together

When the fruit has heated fill the lined bowl with the fruit, and cover the fruit with a lid of bread. I usually pour some of

Cover the berries with a lid of bread pieces
Cover the berries with a lid of bread pieces

the remaining juice over the bread lid and trickle some down the edges between the bread and plastic. Save any left over juice.

Fold the overhanging plastic over the bread lid and place a plate on top and weigh it down. You can use a can to do this.

I use these gorgeous antique weights but a can of food will do the job perfectly
I use these gorgeous antique weights but a can of food will do the job perfectly

Place in the refrigerator overnight.

To serve, turn the pudding out on a plate. If there are patches that have not absorbed the juices and are not ‘berry-juice red’ pour the reserved juices over them to patch them. Slice the pudding just as you would a cake.

The finished Summer Pudding
The finished Summer Pudding

Even if you are not celebrating Christmas, or your menu is already planned, try out this yummy treat, I am sure you will love it as much as we do.