Have you ever heard of teff?

I never had until I was looking at an online store for whole grains. According to it's nutritional values it serves as a good anti-inflammatory food.

It originated in Ethiopia as a foraged wild grass and was eventually cultivated by the highland Ethiopians. In the U.S., Teff crops are being grown in Idaho.

Ounce for ounce, Teff, the smallest grain in the world, supplies more fiber rich bran and nutritious germ than any other grain! It also packs a high mineral content that boasts 17 times the calcium of whole wheat or barley. It takes 150 grains of teff to weigh as much as one grain of wheat which accounts for its high nutritional value. In any grain the nutrients are concentrated in the germ and bran. With teff the germ and bran make up the bulk of the grain and because it is too small to hull, its nutrients are abundant and stay intact.

There are three varieties of Teff - white, brown and red. Each has an almost nutty flavor. The white teff is chestnut-like in taste; the darker colors are more earthy and taste like hazelnuts. Brown teff makes a rich breakfast porridge enjoyed by many.

For those of you who enjoy trying new foods, you might consider this whole grain. If you have experience with teff, please leave a comment and share your thoughts.


Thanks for checking in today. Hope you learned something new that you can share with others. May today bring wonderful blessings to you and your loved ones.

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.  

Lowering Triglycerides and Heart Inflammation

When you eat, your body converts calories you don’t need right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. If you regularly eat more calories than you burn, particularly “easy” calories like carbohydrates, you most likely have high triglycerides.


C-reactive protein is an indicator of inflammation in the body and high levels of this protein result in heart attack, disease, stroke or sudden cardiac death. C-reactive protein is actually a better indicator of heart health than triglyceride levels according to an article in "The New England Journal of Medicine reported in November of 2002. The American Heart Association agrees." 

Cholesterol lowering medications are big business. Advertising is rampant. These "statins" are effective in treating high cholesterol and may also be prescribed for treatment of high C-reactive protein levels. However these drugs are expensive and dangerous. Muscle reactions have left patients severely disfigured. 

Natural methods of reducing triglycerides and C-reactive protein have been researched by scientists and are being shown to provide effective or better results than drug therapies, without the risks. Some of these natural methods are listed below, as information only. (Please be sure to talk with your healthcare provider before changing your treatment plan.)

1. Decrease or eliminate sweets. 

High carbohydrates bind to fat cells resulting in high triglyceride levels.

2. Decrease or eliminate alcohol.

All types and amounts of alcohol: beer, wine or liquor elevate triglyceride levels.

3. Reduce highly refined carbohydrate foods.

Choose moderate amounts of whole grain foods: brown rice, quinoa, oats, barley and whole grain breads and whole wheat pasta.

4. Choose foods high in Omega 3 fats.

Eat at least 2 servings of fatty fish per week.

5. Lose weight or maintain a healthy weight.

Ask your healthcare professional to assist you in determining the best option available to you for losing excess weight or maintaining a healthy weight.

6. Avoid high fat foods in your diet.

Choose to eat a moderate amount of olive oil. Avoid high fat meats, hot dogs, lunchmeat, sauces and gravies.

7. Eat legumes and high fiber foods.

Consume more beans, whole grains, fresh fruits and vegetables in your daily meals. 

8. Exercise daily.

Exercise will burn off excess triglycerides. Aim for 30-60 minutes per day.

9. Supplements.

Niacin: Ask your doctor about adding this supplement to your daily regiment. Niacin has been shown to decrease C-reactive protein and triglycerides.

Omega 3 Fish Oils: Again ask your doctor about adding this supplement to your daily regiment. Omega 3 fats raise the good cholesterol in your body.

You can be proactive and well informed about natural options available to you when you talk with your healthcare provider. I hope this posting has given you some ideas of ways to change your eating habits to incorporate healthier food choices on a daily basis. This may affect you personally or your loved ones. When preparing foods for a group gathering, offer whole grain dishes and fresh fruit and vegetable options to your friends and family. Lead by example.

Thanks for visiting today. Wishing you all the best as you discover new things to share with others. See you soon!

Resources:

http://www.umassmed.edu/uploadedfiles/LoweringTriglycerides.pdf

http://EzineArticles.com/51523

Better Colon Health

The following information is from the GI News September 2011 newsletter. For more articles go to: http://ginews.blogspot.com/


[Green veggies, dried fruit, legumes and brown rice linked to fewer colon polyps 
Eating legumes at least three times a week and brown rice at least once a week was linked to a reduced risk of colon polyps by 33% and 40% percent respectively according to the findings of a study in Nutrition and Cancer. The researchers also found that tucking into cooked green vegetables once every day or more (compared to less than 5 times a week) was associated with a 24% reduced risk; and having some dried fruit 3 times a week or more (compared with less than once a week) was associated with a 26% reduced risk. ‘Legumes, dried fruits, and brown rice all have a high fibre content known to dilute potential carcinogens,’ says lead author Dr Tantamango. ‘Additionally, cruciferous vegetables, such as broccoli, contain detoxifying compounds, which would improve their protective function.’]


Hope this link gives you an opportunity to view a new website with great information. Thanks for stopping by today. Enjoy your day! See you soon.

Glycemic Index - Glycemic Load; What's the Difference?

Eliminating carbohydrates entirely from daily diets is becoming a very popular choice by those who want to lose weight. There are those who look up the glycemic index of a food to see if it has significant carbohydrates in it or not. Unfortunately when you eliminate all carbohydrates from your diet, your health and well-being can be at risk. Our bodies need some daily carbohydrates for mental and physical energy. Our brain depends on a steady supply of glucose to function properly, otherwise you may experience "spacey"-ness or brain fog.

What is the Glycemic Index?
The glycemic index (GI) helps us understand how to rate simple and complex carbohydrates relative to how quickly they breakdown and are absorbed into our body as glucose (sugar). For diabetics this process is critical as we may need to compensate with insulin, medications, exercise or other food choices (i.e., protein based foods). For athletes it is important, as carbohydrates affect your blood sugar metabolism and can thus affect your performance ability. For "normal" people, too many carbohydrates might show up as a sugar high, where your head or heart is pounding, or you experience over-excitability. The crash of a sugar low might manifest itself as a migraine, fatigue, sleepiness or nausea. The glycemic index is basically calculated by measuring the blood glucose response to 50 grams of a specific food over a two hour period to obtain a relative index value.

What is Glycemic Load?
Glycemic load (GL) is different in that it rates food according to its carbohydrate and fiber composition. It is calculated by multiplying the GI value by the "available carbs" per serving (carb grams minus the fiber grams = available carbs) and then dividing it by 100 to obtain the index value. 

Foods with a GL of 10 or less are good choices for stabilizing blood sugar levels. These foods normally include fresh vegetables and fruits with fiber, rather than processed items. Foods rated in the 11-19 load category (see chart below), have a moderate affect on blood sugar, and those 20 and over should be eaten sparingly as they spike blood sugar levels very quickly. (There are a couple food list links posted below.)

When blood sugar is raised and lowered often enough over a long-term basis, the insulin receptors in your body will tend not to absorb the glucose. This causes fatigue and will eventually cause pre-diabetes and diabetes. 

How can you tell what your blood sugars are doing? 

First, you can evaluate your food choices by looking at and analyzing a Glycemic Index and/or Glycemic Load Chart similar to this one at etoolsage.com. You will need to scroll down the page to view the food choices listed under the low GI Index Chart tab. There are two other tabs for Medium GI and High GI food items, as well as a Search tab to find a specific food quickly. You can track your food choices in a daily journal to see your personal pattern of eating. Other sources of GI and GL charts are available online, you can pick one that is most helpful for you to understand and use. NutritionData.com is another excellent resource for complete nutritional breakdown of thousands of food options.

Second, you can check your own blood sugar levels with a glucose meter. This link gives you useful information about how to use a meter, and how to obtain one of many fairly inexpensive meters along with test strips. The benefit of knowing your blood glucose level and adjusting your food choices accordingly, certainly outweighs the future costs of becoming a diabetic. If your test numbers show consistently over 100, two hours after eating your carbohydrate meals, this would be a good indicator for you to talk with your healthcare physician as soon as possible. Your journal of food choices would be beneficial for your physician to review as well. An A1c blood test may be ordered to evaluate your blood sugar levels over the last 3 month period. Your physician will determine your risk for diabetes or not. 

I'm convinced if I had been educated about glycemic index and glycemic load when I was diagnosed as pre-diabetic and had been encouraged to test my blood on a daily basis, I might have been able to control my blood glucose much better and perhaps never developed Type 2 diabetes. If you are in this state of health, please think it through seriously and begin testing today. If you know a friend, family member or co-worker who has pre-diabetes, please share this article with them. It may very well be the "boost" they need to seriously track their food choices and make a real difference in their future health.

Thanks for visiting today! Wishing you a delightful day - blessed with kindness and love. If you have any comments or information on this topic, I'd love to hear from you!

For more information from a wise counsel, please check out these links:

https://www.facebook.com/lowglycemicnurse

http://www.lowglycemicnurse.com/

Anti-Inflammatory Menu Components

Anti-inflammatory foods are foods which do not promote inflammation in the body. The following list is provided by Wendy Kohatsu, M.D., Director of the Integrative Medicine Fellowship at Santa Rosa Family Medical Residency Clinic in California.  Dr. Kohatsu is interested in the integration of primary care with nutrition, lifestyle changes, mind and body therapies and botanical medicine. She studied under Dr. Andrew Weil, at the University of Arizona in 1999 and has since gone on to receive her professional culinary degree in 2008. Along with her regular private practice she teaches healthy cooking classes at wellness centers and national conferences. She hopes to inspire her patients to not only eat healthier but to use food as medicine. I had the good fortune to have her as my primary care physician for a few years before she left to take her current position. It is interesting to find out that 'anti-inflammatory foods' is a passion of her practice. I did not know this until I found her list online through my research. It is a perfect representation of her healthcare focus.

Dr. Kohatsu describes this list of foods as evidence based principles to promote health, prevent and reduce inflammation in the body and generally be a helpful diet for patients with heart disease, diabetes, and chronic pain illnesses.  The following items are guidelines for a healthy diet.

1) Ensure adequate omega-3 intake.

         Eat two servings (4 ounces each) of fatty fish per week, or supplement with 1
         gram combined EPA + DHA daily.
         Reduce use of omega-6 fats.  Keep the ratio of omega-6 to omega-3 in range of
         2:1 – 4:1.

2) Choose healthy fats. 
        Substitute olive oil for other vegetable oils, trans-fats, or butter in cooking for health
        benefits. (I suggest you consider coconut oil as well. See previous post.) 

3) Increase vegetable and fruit intake (especially vegetables)
        Eat 5 - 9 servings of vegetables and fruit per day - more than
        half should be vegetables.
        Color your diet!  -- deeply-colored fruits and vegetables contain
        higher amounts of protective phytochemicals.
        Use the visual plate method – the biggest portion, half your plate should be vegetables
        (excluding starchy vegetables like potatoes, peas or corn).

4) Choose whole grain carbohydrates and limit the portion sizes to 1/4 of your plate.
        Choose carbs that are whole grain (requires chewing!), and aim for total
        of 25 grams of fiber per day.

5) Incorporate plant-based proteins (legumes) and/or choose lean, natural animal
         sources of protein as the other 1/4 of your plate.

6) Spice it up!   Include garlic, turmeric, rosemary, ginger, and cayenne in your
         diet.

7) Eat mindfully - use a small salad plate instead of a dinner plate.
         Adopt the Okinawan philosophy of “hara hachi bu” – stopping when nearly 8/10 full
         and paying attention to hunger and satiety signals.
         Regardless of how healthy your food choices are, excess calories from any source
         increase inflammation and obesity.

8) Focus on the whole diet pattern, not just components. Choose foods that are closest
         to their natural form (i.e., less processed).

9) Keep your weight under control.
         It is especially important to prevent and reduce obesity, especially abdominal obesity,
         as obesity itself sets up chronic inflammatory responses in the body.

10) Don’t forget dark chocolate! – 2 ounces of dark (70% cocoa mass or greater)
         chocolate as your treat once a week.


Hope these guidelines along with my other postings about nightshade vegetables and alkaline foods help you to make wise food choices in the days ahead. Thanks for coming by today, and may you be blessed each day. Hope to see you again soon! Please leave your comments or questions.

Benefits of Coconut Oil - A Medium Chain Fatty Acid

The benefits of coconut oil as a 'medium chain fatty acid' are being studied in a variety of ways. The vast majority of fats and oils we use (98%), either saturated or unsaturated, come from plants and animals and are comprised of 'long chain fatty acids'(LCFA) or otherwise termed 'long chain triglycerides' (LCT). Coconut oil is predominantly comprised of 'medium chain fatty acids' (MCFA) or 'medium chain triglycerides' (MCT). What's the difference and what, if any, health benefits are there?

The coconut is a nutritious food, high in fiber, vitamins and minerals. We are now finding out that coconut oil is more beneficial to our health than was once thought. Over the last 20 years, we have learned about oils and fats and their health benefits, mainly through their saturation classification. However a second method of classifying fats is being done by molecular size, or length of their fatty acid carbon-hydrogen chain. Our bodies respond to and metabolize each fatty acid differently according to its size. Current research is showing that the shorter MCFA molecules actually have a positive effect on cholesterol and heart disease contrary to their saturation classification. Modern medical science is finding coconut oil, revered by many ancient cultures as a healing food and medicine, is a truly unique and different oil compared to most other fats and may have many healing properties for the body.

As is stated in an article at www.coconutresearchcenter.org, traditional medicine around the world has used the coconut to help treat a wide variety of health problems including: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds.

Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Here are some of the topics being published:

• Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
• Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
• Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.
• Expels or kills tapeworms, lice, giardia, and other parasites.
• Provides a nutritional source of quick energy.
• Boosts energy and endurance, enhancing physical and athletic performance.
• Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
• Improves insulin secretion and utilization of blood glucose.
• Relieves stress on pancreas and enzyme systems of the body.
• Reduces symptoms associated with pancreatitis.
• Helps relieve symptoms and reduce health risks associated with diabetes.
• Reduces problems associated with malabsorption syndrome and cystic fibrosis.
• Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
• Helps protect against osteoporosis.
• Helps relieve symptoms associated with gallbladder disease.
• Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.
• Improves digestion and bowel function.
• Relieves pain and irritation caused by hemorrhoids.
• Reduces inflammation.
• Supports tissue healing and repair.
• Supports and aids immune system function.
• Helps protect the body from breast, colon, and other cancers.
• Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
• Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
• Helps prevent periodontal disease and tooth decay.
• Functions as a protective antioxidant.
• Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
• Does not deplete the body's antioxidant reserves like other oils do.
• Improves utilization of essential fatty acids and protects them from oxidation.
• Helps relieve symptoms associated with chronic fatigue syndrome.
• Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
• Reduces epileptic seizures.
• Helps protect against kidney disease and bladder infections.
• Dissolves kidney stones.
• Helps prevent liver disease.
• Is lower in calories than all other fats.
• Supports thyroid function.
• Promotes loss of excess weight by increasing metabolic rate.
• Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
• Helps prevent obesity and overweight problems.
• Applied topically helps to form a chemical barrier on the skin to ward of infection.
• Reduces symptoms associated the psoriasis, eczema, and dermatitis.
• Supports the natural chemical balance of the skin.
• Softens skin and helps relieve dryness and flaking.
• Prevents wrinkles, sagging skin, and age spots.
• Promotes healthy looking hair and complexion.
• Provides protection from damaging effects of ultraviolet radiation from the sun.
• Helps control dandruff.
• Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
• Has no harmful or discomforting side effects.
• Is completely non-toxic to humans.

(Disclaimer: These statements come from the coconutresearchcenter.org website, and "were supplied by a variety of sources and authors and have not all been evaluated by the FDA ".) 

In another article from www.wikipedia.com, research of MCFA's are shown to reduce fat oxidation and food intake. Special note: Their use is not recommended for diabetics unless under supervised medical treatment and those with liver problems due to the added stress they may put on the organ. MCFA's are known to be quickly absorbed into the body and are being evaluated as a unique specialized treatment for children with epilepsy.

The coconut is being studied from many angles. The use of coconut fruit, milk and oil is available in many natural and processed foods as well as beauty products on the market.  Be smart before purchasing specialized products claiming specific health benefits. As is the case with all posts on this blog, I encourage you to TALK with your healthcare practitioner to determine the benefits for YOUR specific healthcare NEEDS.

Thanks for stopping by today. Wishing you all the best today has to offer. Hope to see you again soon for another interesting topic to consider about healing inflammation in your body.