Sprouted Seeds Add Lots of Crunch and Flavor

According to NutritionData.com, sprouts are a fantastic anti-inflammatory food. They are a living, enzyme-rich food, low in calories, fat and cholesterol.  They'll give you plenty of Protein, Vitamin A, Niacin and Calcium. They are packed full of Dietary Fiber, Vitamin C, Vitamin K, Thiamin, Riboflavin, Folate, Pantothenic Acid, Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese. There are all kinds of sprouts available in markets OR you can make your own!

          

Have you ever tried to sprout your own seeds? My son is far better at this than I could ever be. He buys specialty seeds over the internet and grows multiple flats to share with friends. I've tried my hand at sprouting alfalfa seeds in a glass jar. My success rate has been moderate with tiny seeds. I enjoy sprouting raw sunflower seeds in their shells probably because they are fool proof. I get a shallow tray (cardboard or plastic) and spread 2" of potting soil in the bottom of the tray. Push the sunflower seeds into the soil to a depth of 1/2". Cover with a little more soil. Sprinkle lightly with water daily (don't let seeds sit in water).  Pinch off the tops of the sprouts when they reach a couple of inches high. I love to eat them raw, toss in salads or add to stir-fried dishes. 


You can try your hand at sprouting garbanzos, mung beans, soy beans, radish or onion seeds or just about any other type of raw bean or seed you can think of or find.  For sprouting techniques check out the web for great information. I came across this site to help me learn more about sprouting: http://www.growyouthful.com/recipes/sprouts.php  


I recommend putting together a gift bag or two of seeds and directions as an excellent present for family members. I have found sprouting lids (to go onto mason jars) at a local nursery. Of course you can always purchase sprouting gift packs, but why not save a little money and have fun at the same time. What could be better than a healthy gift for your loved ones this holiday season?


Thanks for stopping by today! Wishing you all the best each and every day.  

Asparagus - A High Quality Anti-Inflammatory Food

Asparagus is a perennial plant belonging to the Lily family (Liliaceae). There are approximately 300 varieties of asparagus, but only 20 are edible. In terms of commercial production, China (587,500 tons) and Peru (186,000 tons) are currently the world's largest producers and exporters of asparagus. Next are the United States (102,780 tons) followed by Mexico (67,247 tons).


It's not surprising to see asparagus being heralded as an anti-inflammatory food because it provides a truly unique combination of anti-inflammatory nutrients. The medicinal qualities of asparagus have been associated with the phytonutrients present in its roots and shoots, especially one type of phytonutrients called saponins. Saponins have repeatedly been shown to have anti-inflammatory and anti-cancer properties, and have also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels.


In conjunction with these anti-inflammatory phytonutrients, asparagus provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, and the minerals zinc, manganese, and selenium. Asparagus is comparable to vegetables in the cabbage and cauliflower family, while ranking lower than some of the green leafy vegetables like spinach, on the list of foods high in antioxidants.


Asparagus is widely recognized as providing health benefits for our digestive tract as well. The health benefits involve a special area of digestive support called "prebiotics" offered by a compound known as inulin. Asparagus contains concentrations of inulin, a unique type of carbohydrate called a polyfructan. Unlike most other carbs, inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer. Anti-inflammatory and antioxidant nutrients are some of the best risk reducers known for chronic health problems.

Preliminary research has found health links between asparagus and type 2 diabetes and heart disease. Asparagus emerges as an excellent source of folic acid and a very good source of vitamins B1, B2, B3 and B6. Asparagus also contains the B vitamins choline, biotin, and pantothenic acid. Because B vitamins play a key role in the metabolism of sugars and starches, they are critical for healthy blood sugar management. And because they play a key role in regulation of homocysteine, they are critical in heart health has well. (Homocysteine is an amino acid, and when it reaches excessive levels in our blood, it is a strong risk factor for heart disease.)


Along with its impressive list of B vitamins, asparagus provides us with about 3 grams of dietary fiber per cup, including more than 1 gram of soluble fiber. Intake of soluble fiber has repeatedly been shown to lower our risk of heart disease, and our risk of type 2 diabetes can be significantly lowered as our intake of dietary fiber increases.



Asparagus should be used within a day or two after purchasing for best freshness, flavor and texture. Store in the refrigerator with the ends wrapped in a damp paper towel to minimize the "respiration rate" (the speed at which the metabolic breakdown occurs). 


The information in this summary was provided by whfoods.com

Healing Foods - Oh, Yum-Yum

INFLAMMATION is the body's first response to injury, infection or excess weight. Often ice or heat are applied to an injured area to relieve pain and swelling. When we EAT inflammatory foods, our fatty tissues are triggered to secrete metabolic hormones to help regulate our immune system's response to the inflammation. By choosing to eat different foods, we can 'cool down' our immune response to aid in healing. 

Some of the foods in the anti-inflammatory group include:

Apples, Avocados, Berries, Cherries, Citrus     

 Bell Peppers, Broccoli, Cauliflower                    

Chard, Garlic, Green Beans,                              

Leeks, Olives, Spinach, Sweet Potatoes      

Halibut, Salmon, Snapper, Trout, Tuna        

Cinnamon, Ginger, Licorice, Turmeric    

And WATER, WATER, WATER                              
(For a more expanded list of foods, go to www.level1diet.com)

FOODS to AVOID - Inflammatory No-No's:

Flour, sugar, processed foods, soda     

                                  

                                   

Nightshade veggies: potatoes, tomatoes  
(For more information and an expanded food list, see my two prior posts about Nightshade Vegetables.)

If you suffer from chronic inflammation, you might consider changing your diet and see if it helps your health and well-being.

I appreciate your visit today - and wish you all the best this day has to offer! Blessings -

The Nutrient Factors

Often times we would like to find out the nutritional information of a specific food or perhaps analyze a recipe. Nutritiondata.self.com has an extensive database with thousands of foods allowing you a unique opportunity to select a food and query as to it's nutritional values.  By clicking on the food summary, you will see the ever familiar nutritional fact label, breaking down per serving calories and percentage of daily nutritional needs. There are colorful diagrams for Fullness & Nutrition Factors along with a Caloric Ratio. Included in the analysis is a Glycemic Index load and an Inflammation Factor for the food. The final two diagrams offer the visual impact of the percentage of essential nutrients in the form of proteins, fats, and vitamins  and the quality of the essential amino acids. Because this is such a colorful visual presentation, it is very impressive. Click on this link to view the nutritional value of an avocado: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1844/2

Another unique feature of Nutritiondata.self.com is the ability to enter a recipe and find out it's nutritional value. This helps to analyze the breakdown of calories, fats and carbohydrates. After entering your ingredients and the amounts, you can save and analyze the recipe. If you wish to make substitutions at this time you can go back and change ingredients, making healthier substitutions and then view the nutritional changes. Click here to see my (anti-inflammatory) recipe for Chicken Chile: http://nutritiondata.self.com/facts/recipe/2039662/2

A final enjoyable feature of the website is the "Topics" menu offering current articles on: Dieting & Weight Loss, Heart Health, Diabetes, Better Choices Diet, Glycemic Index, Fullness Factor, Fatty Acids, Food Additives, Effects of Processing Foods, Recipes and Nutrition News.

The Nutrition Data website is centered around making wise choices for eating healthier foods. You can choose to track your daily food journal and at the end the day view the complete analysis (as listed above) and see if the foods you are eating are a source of inflammation in your body. You can learn to explore new foods by selecting one of the epicurious recipes and immediately know whether it fits into your food plan or not, by the list of nutrients given with the recipe. You can make food planning fun again by visiting this website and clicking on the various buttons. Enjoy your day by treating yourself to this new tool.

Toxic & Healthy Nightshade Vegetables

I have a previous post about the effects of potatoes on inflammation in the body. I'd like to continue to explore the remaining nightshade vegetables. The Solanaceae family, or nightshade vegetables, are used for food, spice and medicine. They are often high in alkaloid chemicals which can be either desirable or toxic to humans and animals.  Atropine has a stimulant effect on the central nervous system and heart, whereas Scopolamine has a sedative effect. In very small controlled pharmaceutical doses they can halt many types of allergic reactions, control motion sickness, dilate pupils to examine the inner eye and subdue the effects of chemotherapy. In other circumstances ingested toxicity from this family of nightshade vegetables may produce a rash, itching, inflammation, increased pain, bloating, dry mouth, respiratory difficulty, gastrointestinal problems, urinary retention, convulsions, and various other central nervous system conditions. 

   
                      

Nicotine is another alkaloid found in the nightshade plant, tobacco. It is highly toxic and addictive to the human body. Glycoalkaloids are present in 'greening' potatoes and some rare species of berries and can be lethal at high levels. Capsaicin can be found in hot peppers and omits a strong burning sensation when sprayed or eaten.

If you suffer from chronic illness, the nightshade vegetables most recommended to avoid are:

• tomatoes
• tomatillo (or ground cherries)
• potatoes
• eggplant
• chile peppers
• sweet bell peppers
• chayote
• tobacco

I can tell you from first hand experience, eliminating these vegetables (minus the tobacco because I'm not a smoker) takes a concentrated effort. From ketchup to salsa, baked potatoes to french fries, and even ratatouille, I miss many of my favorite foods. But the suffering I endure when I eat them is so horrible, I now envision them as "poisonous foods". When looked at in this manner, it's no longer difficult to pass them up.

Some of you who have life threatening food allergies (i.e., peanuts, wheat, eggs, etc.) know the danger involved in ingesting poisonous foods. I encourage all who have inflammation in your joints and muscles, consider eliminating these foods from your diet. I believe you will see a noticeable difference in your pain levels. Another option in addition to eliminating nighshade vegetables, would be to follow the anti-inflammatory diet. Click on this link for further details about this healthy lifestyle choice.

It's made a huge difference in my life. Let me know your findings! Thanks for checking in on my blog. Hope you'll come back again soon to visit.