Honey: Liquid Gold

Honey, the stuff of legend and health-full-ness is the natural product of the labor of the honey bee. A great alternative to cane sugar, honey is nature’s own energy booster, immunity builder, and natural remedy.

Honey production is one of the ever-fascinating stories that unfolds in nature. Bees feast on the nectar from flowers. The nectar mixes with the enzymes in the bees’ saliva, and it’s this process that turns nectar into honey. The bees then take the honey back to the hive for storage and future feasting (for other honey bees, humans and enterprising bears, too).

Nutritional Benefits of Honey

Immuno Booster

Honey has both antioxidant and anti-bacterial properties that can keep the flora and fauna in your digestive tract humming along healthfully.

Morning Buzz: Mix 1 Tbs honey with juice from half a lemon in a cup of warm water and drink it down before breakfast. The morning buzz will have you full of vim and vigor throughout your day.

Improve Athletic Performance

A recent study concluded that the consumption of honey after an intense workout can help you maintain optimal blood sugar levels afterwards, and assist in muscle recovery and carbohydrate restoration.

The study included 39 male and female weight-trained athletes, of whom half consuming sugar after the workout while the rest consumed honey. Researchers also found those who ate honey post-workout were more prepared to workout again just as hard the next day. Honey, it seems, has a tonic effect on athletic endeavors.

Wound Healing

The wound healing properties of honey are not only legendary, but are also factual and reproducible. Honey has been used to treat ulcers, burns, and other wounds for eons.

A study in India measured the effects of honey vs. silver sulfadiazine (the conventional treatment) on 104 first-degree burn patients. After one week, 93% of silver sulfa-treated burns had become infected; compare that to 91% of honey-treated burns that were infection free. Additionally, the honey treated burns healed more rapidly.

Honey’s wound healing ability is attributed to honey’s chemical compound of glucose, fructose and antioxidant and flavonoid enzymes.

Antioxidant Health

Eating 1 to 4 tablespoons of honey a day “raises blood levels of protective antioxidant compounds in humans,” per a University of California study. Antioxidants, of course, help reduce the free radicals (cell destroyers) that ramble around in our bodies with the intent of mayhem.

High Cholesterol and Type 2 Diabetes

In a study comparing sugar, artificial sweeteners, and honey on patients with high cholesterol, honey came out the winner. Regular consumption of honey decreased total cholesterol levels by 8% and LDL by 11%.

The same study was done with patients who have type 2 diabetes. Natural honey causes a significantly lower rise in blood sugar than either cane sugar or artificial sweeteners.

Honey Lore

The practice of beekeeping or apiculture has been around since at least 700 BC.

Honey is been used as both food and medicinally throughout history. It has also been deemed a sacred food due to its divine sweetness.

As a sacred food, honey was given to the Gods in worship. And it was also used in Egypt to assist in the embalming process.

Olympic athletes of ancient cultures were required to eat honey (and figs) as a part of their diet to enhance their performance.

Honey Selection

Choosing the best honey for you is mostly a matter of taste, but can also be a matter of style and selection of process.

Honey Styles:

• Honey Comb: pulled directly from the hive, with the honey still in the beeswax comb.
• Liquid Honey:  removal of the honey from the beeswax comb through the means of a honey extractor and the use of centrifugal force.
• Chunk Honey: a combination of honeycomb and liquid honey.
• Creamed Honey: a blend of granulated honey and liquid honey. The combination is cooled until it becomes firm.

Honey Bee and Comb

Honey Colors and Flavors

If the bee colony has abundant access to one kind of flower, then they will typically produce a honey that is ‘flavored’ with that essence. If no one flower predominates, then bees will produce a honey that is blended. Sometimes, honeys from multiple hives are blended by apiaries to create a specific flavor.  There are over 300 types of honey available in the United States.

The color of honey also ranges upon the flower source, from colorless to dark brown; it simply depends on where the bees had buzzed. Typically, darker colored honey has a strong and distinctive flavor which lessens as the honey color lightens.

Some of the most widely produced and popular flavors include: alfalfa, buckwheat, clover, fireweed, orange blossom, sage, tupelo, and wildflower.

Processing

Honey that comes to your local grocer has often been processed to be in alignment with the FDA regulations (though these days, raw honey is now often more available, especially at your local apiary or famer’s market).

• Pasteurized honey has been clarified or filtered.
• Raw honey has not been pasteurized, clarified, or filtered.

Sources

http://www.benefits-of-honey.com/health-benefits-of-honey.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96

http://www.honeyo.com/types.shtml

Stevia Lore

Stevia is a plant native to South America. It grows naturally in South America and is now found as far north as the Southwest region of North America.

The stevia plant is a small perennial shrub that is related to the sunflower. Its scientific name is Eupatorium Rebaudianum, but is more colloquially known as sweetleaf, honeyleaf, and sugarleaf.

The leaves were used for centuries as a sweetener and health aide. In the 1930s, two French scientists isolated the ‘sweetness’ glycosides in the Stevia plant, naming them stevioside and rebaudioside. This research made way for the stevia options now available from concentrate, extracts, tea bags, and packets.

Nutritional and Health Benefits

Stevia has a lot of nutrition going for it while being calorie free.  Stevia contains calcium, protein, phosphorous, sodium, magnesium, zinc, Vitamin A, and Vitamin C.

Stevia is 2-3 times sweeter than cane sugar, so even if it wasn’t calorie free, it would still offer a benefit of using less sweetener per smoothie or cup of tea.

Healthy Hair

Stevia concentrate, used as a direct additive to your shampoo, has been known to relieve dandruff, dry scalp, and dull, dry, and brittle hair. Simply add 3-4 drops of the concentrate to your shampoo. Or condition your hair with stevia tea, letting it sit for 5 minutes.

Hypertension, Diabetes, and Cardiovascular Disease

The World Health Organization evaluated Stevia in 2006. Their findings indicated that Stevia had a positive effect on people with hypertension by lowering blood pressure and those with Type-2 diabetes by stabilizing blood sugar.

Stevia has no glycemic value making it a useful alternative sweetener for those with high blood pressure, cardiovascular disease, and diabetes.

Stevia promotes pancreatic health and inhibits the growth of candidiasis (yeast), which is a symptomatic of diabetes.

Weight Loss 

Stevia Powder

Due to Stevia’s ‘no-calorie’ claim to fame, and obvious health benefits, it is the perfect sweetener for dieters. Stevia has been shown to curb cravings for oily or fatty foods and to generally curb hunger. Stevia’s ability to control blood sugar levels assists in maintaining a healthy weight.

Stevia also has a tonic effect by boosting energy levels without the fast and hard crash of cane sugar.

For weight-loss endeavors drink a tea made with Stevia leaves, teas bags, or extract:

Heat one cup of water (do not boil) and steep a stevia tea bag or 1 tsp of leaves or 3-4 drops of extract for 5-7 minutes. Drink 2-3 times a day, preferably 15 minutes before a meal.

Tooth and Mouth Health

Stevia has antibacterial properties that promote a health mouth and teeth. It inhibits gingivitis, cavities, tooth decay, and mouth sores. Stevia inhibits the growth of bacteria that causes these health issues according to the Department of Pediatric Dentistry at the University of Illinois.

To promote overall health of your mouth and teeth, rinse with a Stevia mouthwash. To make the mouthwash, add 3 drops of Stevia extract into a ½ cup of lukewarm water. Use daily.

Indigestion and Heartburn

Drink a stevia tea after any meal to relive gas and indigestion and to ease digestion. This use of a stevia tea after meals is a time honored tradition in Brazil, Bolivia, and Paraguay.

Bone Health

Stevia can assist in the increased metabolism of calcium and improve bone density. This is great news from osteoporosis sufferers. To use stevia to promote bone health the suggested remedy is:

Mix ½ teaspoon alfalfa, vitamin d powder, and stevia in a hot cup of water, allowing it to steep for 5-7 minutes. Drink twice a day.

Eating or Cooking with Stevia

Steve is a delightfully sweet, no-calorie way to enhance a juice or smoothie per your preference.

Cooking with Stevia can, at first, add an interesting challenge. While Stevia doesn’t degrade under heat, it also doesn’t caramelize. Because of Stevia’s intense sweetness, baking with it means you need to add bulk to the recipe that cane sugar used to provide. Add yogurt, a nutmeal, crushed fruit or some other filler that makes sense.

Sources

• http://www.homeremediesweb.com/stevia-health-benefits.php
• http://healthynutrition.me/?p=264

So where do we turn for sweeteners that are good for us? There are natural alternatives that offer the real taste of “sweet” and some real health benefits. From Agave Nectar to Stevia to Honey, in this 3-part series, The Skinny on Sweeteners, we’ll help you make your personal choice in keeping in sweet.

Glycemic Index and Load

Glycemic Load is the measurement of the impact that a food has on our blood sugar. Foods that have carbohydrates that turn quickly into sugar (such as cane sugar) in turn triggers the release of insulin and increasing our blood sugar. Foods with a low glycemic load or index have carbohydrates that are complex (i.e., not easily turned into sugar). Usually these foods have good fiber content or have a complexity to them that makes it not as easily convertible.

From a health perspective, consistently high blood sugar levels are linked to ailments such as type II diabetes, insulin resistance, high blood pressure, obesity, and more.

To find out what the glycemic load is of any given food, multiply its glycemic index by the number of non-fiber carbohydrates in a single serving, then divide the result by 100. The following is a guide to a food’s glycemic load:

• 20 or more = high glycemic load
• 10 to 19 = medium glycemic load
• less than 10 = low glycemic load

Agave Nectar – a brief history 

The Agave Plant

Agave Nectar has a distinguished history in the native Americas. Native peoples have used this sweetener throughout history as both a tasty treat and as a medicine.

The Aztecs were known to mix agave nectar and salt to dress wounds and to treat skin infections. Agave nectar is indeed a proven remedial, as it works against pyogenic (pus producing) bacteria. The addition of salt boosts its anti-microbial essence. Agave nectar was also used as a treatment for intestinal bacteria.

Agave Nectar – nutritional benefits

Low Glycemic Load: A serving of Agave Nectar (2 Tbs) has 32 carbohydrates. With a glycemic index of 30, the glycemic load is a mere 9.6 (32 x 30 / 100).

This low glycemic value means that agave nectar offers sweetness without the cost of raising your blood sugar. Agave Nectar is a fantastic alternative sweetener for diabetics or anyone else who may be watching their blood sugar levels. Agave nectar is naturally sweetened by a compound called inulin, which is more complex than regular sugar.

Sweetness: Agave Nectar is about 1.5 times sweeter than regular sugar. As a result, less agave nectar is needed to sweeten the same. As far as calories are concerned, agave nectar and sugar boast about the same numbers, but with the reduction of the amount needed to sweeten, calorie counters should save a few using agave nectar.

Minerals: Agave Nectar has small amounts of calcium, potassium, iron, and magnesium. Unlike sugar, which has no nutrients, Agave Nectar is a sweetener that adds some oompf to your daily values. These minerals support bone density, blood cells, and overall health.

Organic: The agave plant is a natural food straight from the desert. Many agave nectar brands will carry the organic label. Choose organic when you can for better taste and better bio-availability.

Raw: Agave nectar is comes in a raw version as well. This makes it a delightful addition to raw desserts and smoothies. The health benefits of agave are available across the board whether you choose a raw version or not.

Proponents of agave nectar tout the health-promoting qualities of this sweetener. From immune support to blood building support to a method of weight loss, agave nectar is a viable alternative sweetener for the health conscious person.

Agave Nectar, Almonds and Banana Smoothie 

Agave Nector

• 1 ripe banana, frozen (peeled, chopped)
• 1 cup unsweetened almond milk
• 1 Tbs almond butter
• 1 Tbs agave nectar
• 1 tsp unsweetened cocoa powder

Mix everything up in a blender and enjoy!

Sources:

• http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-benefits-of-madhava-agave-nectar.html
• http://www.allaboutagave.com/health-benefits-of-agave-nectar.php

Pomegranate Cider

• 32 fl oz fresh pomegranate juice
• 8 fl oz Water
• 4 Cinnamon Sticks (Broken in half)
• 6 Whole Cloves
• 1 Star Anise
• 6 Green Cardamom Pods
• 6 Juniper Berries
• 1-1/2 tsp. Vanilla Extract
• Zest and juice from ½ an organic orange

Combine all the ingredients in a medium saucepan. On low heat, simmer for 45 minutes; turn off heat.  Allow the cider to steep for 2 hours or more. Strain and refrigerate. Serve cold or hot. Garnish with and orange slice or wedge. Yields 4-6 servings.

Nutritional Benefits of Pomegranate Juice

Pomegranate gives good juice and life support. Click here for the nutritional benefits and lore of the passionate pomegranate.  While the pomegranate is the star of this show, the spices used to mull the juice have their own claims to nutritional fame. These spices add a whole other thing to be thankful for during the holidays.

Cinnamon

• It offers blood sugar control. Studies have shown that ½ tsp of cinnamon per day lowers LDL cholesterol.
• Cinnamon inhibits the movement of food from the stomach after meals. This in turn keeps blood sugar from spiking. Cinnamon is a friend to digestion and assimilation of food.
• When combined with honey, cinnamon has also been shown to reduce arthritis pain within one month. The winning combination is ½ tsp cinnamon combined with 1 Tbs of honey.
• The scent of cinnamon has a powerful amplifying effect on human cognitive function and memory.
• It is a fantastic source of manganese, iron, and calcium.
• Cinnamon is a blood thinner, offering anti-clotting properties to blood platelets.
• It is also an anti-inflammatory and antioxidant, protecting against free-radicals.

Cloves active component, eugenol, brings it medicinally. This substance is:

• A mild anesthetic and has been used successfully to treat pain associated with dental treatments such as root canal, temporary fillings, and gum pain.
• Antibacterial properties make cloves a welcome addition in fighting colds, bronchitis, flue, and athlete’s foot.
• Anti-Inflammatory activity helps relieve rheumatism and arthritis. As an aromatic, cloves can help relieve respiratory inflammation like asthma, bronchitis and sinusitis.
• Cloves have the highest antioxidant action of any food. Cloves fight free-radicals as a matter of course and can help you reduce the risk of cancer, heart disease, arthritis and more.
• Are an excellent source of manganese and offer vitamin C, calcium, and magnesium.
• Cloves are great for the digestive system. It reduces incidences of gas, stomach ulcers, and dyspepsia.

Star Anise is shaped like an eight-pointed star and is a warming spice used for:

• Assisting in the relief of digestive issues such as bloating, gas, constipation, indigestion, and cramps.
• Used in treating the flu, specifically the famous Swine flu, due to its active substance called Shikimic acid.
• Relieving mucus. It is in expectorant and helps liquefy thick mucus easing painful coughs.
• Improves the appetite. Because of its effective action on the digestive system, this herb can assist in helping people who need a higher intake of food, eat.

Green Cardamom is known as the Queen of Spices balancing Black Pepper as the King. Green Cardamom:

• Brings calcium, phosphorus and iron to the table.
• Helps remove caffeine from the body.
• Is a digestive system stimulant, increasing the appetite while soothing the entire system. It reduces instances of gas, heartburn, and indigestion.
• Eliminates halitosis. Chewing on the seeds will remove odors from the mouth. It also helps ease a sore throat and hoarseness associated with colds and flu.
• Is an expectorant and also increases circulation to the lungs. It is helpful in treating asthma and bronchitis.
• Can assist in reducing incidences of impotency and premature ejaculation. Though too much cardamom will have the opposite effect.
• Is a diuretic and promotes kidney and bladder health by reducing inflammation.

Juniper Berries

• Improves digestion by stimulating bile flow. The berries can relieve an upset tummy, reduce gas, and cramping.
• Lowers blood sugar glycemic levels. The consumption of juniper berries increases the secretion of glucose-induced insulin and lowers overall glucose levels.
• Supports the kidney and urinary tract and is a diuretic. The anti-microbial properties of the juniper berry fights infection of this important system.
• The anti-microbial properties also fight against fungus and bacteria.
• Its anti-inflammatory properties eases gout, arthritis, and rheumatism—specifically joint ailments related to fluid retention.
• Revives muscle tone and can reduce the effects of aging.
• Reduces menstrual cramps and can improve uterine tone.
• Can assist in weight loss, because of its cleansing and diuretic properties.

Pomegranate Lore

Native to Persia, pomegranates are thought to be one of the oldest known fruits.

In Rome, the pomegranate was called the Punic apple. The botanical name is punicum granatu, which has its root in punic. That was the name of the city of Carthage, the namesake of this tasty treat. The other half of the work comes from granatum which means “many seeds”.

The pomegranate has traveled far and wide. The fruit was brought to China in 100 BC. Then, it was the Moors who imported the pomegranate to Spain in 800 AD. Granada, a city in Spain, was named for the pomegranate. The fruit is so popular there it eventually became the cities emblem.

In Britain, the inaugural planting of the pomegranate was performed by King Henry VIII. In the 18^th century, the French named a weapon, a hand-tossed explosive, after the pomegranate, calling it a grenade. It came to America by way of the Spanish conquistadors.

The pomegranate has been revered through time. It is considered a royal fruit, used throughout history in coats of arms, fabric patterns, and praised in literature and art.

The skin has a high tannin content and was, in ancient Rome, used to tan leather.

Nutritional Benefits of Pomegranate

Pomegranates are revered with good reason. Our forbears knew of the power of the pomegranate and its positive effect on the body.

The beauty of the pomegranate is in both its unlikely external appearance and the surprising inner nest of deep red seeds, known as arils, resting within a white membrane. The membrane is bitter to the taste and typically not eaten. The arils contain the juice of the pomegranate and one seed. The arils can be eaten seed and all.

With a tart flavor and an underlying sweetness, the pomegranate offers the best of both tastes, with the promise of possibility held within its seeds. Nutritionally, pomegranates are as full of promise as its legendary status in history.

There are only 72 calories in a ½ cup of arils, while 1 cup of juice contains only 139 calories.

That same cup of juice contains 40% of the recommended daily value of Vitamin C. Combined with the presence of Vitamin A and potassium, the pomegranate is a fantastic source of all kinds of nutritional good.

• Antioxidants: They are, of course, necessary to keep our entire system healthy. In comparison, pomegranate juice has 3x more antioxidant fighting power ounce for ounce than red wine. That makes pomegranate juice an excellent alcohol substitute.

• Blood Thinning: Pomegrantes have been shown to work at thinning the blood and reducing plaque in arteries. In addition, it promotes the HDL cholesterol cholesterol while lowering LDL cholesterol, a positive correlation with cardiovascular health.

• Lowering Blood Pressure: Studies have shown that imbibing a mere 1 ounce  of pomegranate juice daily can lower systolic blood pressure up to 20%.

• Cancer Fighter: Due to its high level of antioxidants, pomegranate juice is a great addition to your diet to fight against breast and skin cancer. New research also shows pomegranate helps inhibit the growth of cancer cells in the prostate, too.

• Arthritis Attacker: A study indicates that pomegranate juice inhibits an enzyme that damages cartilage. For those suffering arthritis and join pain, the addition of pomegranate juice in your diet might just ease some of your woes.

• Flu Fighter: Drink pomegranate juice when you think you’re coming down with the flu (or when you know you’ve already got it!) Pomegranates are rich in punicalagin, a polyphenol that inhibits the flue virus. (from Phytomedicine, July 2009 issue)

Preparation and Storage of Pomegranate

Peel the pomegranate if you have the enduring and Godly patience. Otherwise, slice off the top and cut it into wedges. Fill a bowl with cold water and remove the seeds. The seeds will sink to the bottom and any membrane will float. Compost the membrane and juice or eat the seeds!

Pomegranate seeds will store in the fridge for 3-5 days in a air-tight container.

Pomegranate Passion Smoothie

• 2 oz. freshly squeezed pomegranate juice
• 6 oz. non-fat yogurt or nut milk (depending on the consistency you wish your smoothie to be)
• 1 cup fresh strawberries
• Handful of ice

Put everything in the blender, give it a whirl, and enjoy!

Sources:

• http://habee.hubpages.com/hub/Super-Food-How-and-Why-to-Consume-Pomegranate
• http://www.livestrong.com/article/66461-nutritional-information-pomegranates/
• http://homecooking.about.com/od/fruit/a/pomejuice.htm
• http://www.healthdiaries.com/eatthis/11-health-benefits-of-pomegranate-juice.html

It’s been revered and cultivated since ancient times throughout China, India, Malaysia, and Papua New Guinea. It is also used as a versatile Ayurvedic cure.

This gourd is sacred in India where it is offered to the gods in various religious rites. The winter melon also carries with it the heavy burden of being able to ward off evil spirits and the evil eye. It is often hung outside of newly constructed homes and buildings.

Nutritional Benefits of the Winter Melon

Weight Loss: The winter melon is approximately 96% water. This fruit is a dieter’s dream food; it’s high in taste, and low on daily caloric intake. The winter melon improves metabolism while clearing the body of toxins by reducing water retention and promoting urination.

This fruit juice offers essential nutrients such as calcium, iron, potassium, phosphorus, zinc, magnesium, copper, Vitamins C and B6, riboflavin, and thiamine.

Ayurvedic Treatments: Ayurveda is a wholistic system of medicine derived from India. The winter melon is used as a general restorative tonic. More specifically, it’s used to treat nervousness and mental illness.

Stomach Soother: The winter melon is an alkaline food. It’s cooling on the stomach and digestive tract. It serves as a neutralizer for dyspepsia, peptic ulcers, and hyperacidity. This fruits seeds are used to expel intestinal worms.

Urinary Tract Health: Due to its water and potassium content and its alkaline nature, the winter melon is great at keeping the urinary tract flowing smoothly.

Hair Health: Winter melon juice can reduce dandruff and also reduce hair loss. Apply it directly to your scalp. Winter melon juice moisturizes and adds a healthy shine to your hair.

Respiratory Health: With a Vitamin C content of 40% your daily value and a solid presence of zinc, the winter melon is a great cure for the common cold. It also assists in the ease of asthma, influenza, bronchitis, and sinusitis.

Selection and Storage of the Winter Mellon

The winter melon is available in the United States, but more predominant in Indian and Asian specialty markets.

This fruit naturally has a long shelf-life due to the chalky wax that covers its skin. The wax prevents micro-organism attack and can effectively preserve the melon for almost a year, as long as the melon remains uncut.

Choose a mature fruit (full size is 1-2 meters or 3-5 feet!), with a solid feel and a blemish free rind. In some markets, the melon is precut.  Choose those with firm flesh. Store pre-cut and cut pieces in the refrigerator. A cut melon will keep fresh for about 3-4 days.

Winter Melon and Apple Juice

• 1 to 1.5 cups winter melon, peeled and chopped
• 1 medium to large apple (any variety) - Click here for the health benefits of apples.
• 1-2 teaspoons raw honey, stevia, or agave nectar

Juice the fruits together and then add sweetener to taste.

Sources:

• http://www.eherbalremedies.com/ash-gourd-or-winter-melon-health-benefits/
• http://www.vegrecipes4u.com/health-benefits-of-ash-gourd-winter-melon.html
• http://stay-healthy-and-energetic.blogspot.com/2011/01/winter-melon.htm
• http://www.slurrpy.com/knowyourfood/ingredients-facts-and-benefits/benefits-of-ash-gourd-winter-melon/

History of the Coffee Bean (and why I’m typing this at 124 words-per-minute!)

Coffee has been a regular staple the daily routine of human beings for a long time. So long, that its origins are steeped in legend.

The story goes that in Ethiopia, around 850 A.D., a goatherd observed that his livestock were exceptionally alert and frisky after eating a certain bright red berry. Inside those berries were coffee beans and the rest, as they say, is history. Coffee beans have traveled the world and become a constant in many a household and culture.

Coffee Smoothie

• 1 cup brewed, organic coffee
• ½ cup nut milk, hemp milk, or soy milk
• Crushed ice

Place everything in a blender and give it a whirl, then enjoy.

Nutritional Benefits of Coffee

Scientists and medical professionals have studied coffee for well over a century. And what they have found, as with anything, is there are many benefits and few risks. It is commonly held that the benefits of coffee consumption outweigh the risks.

After taking a peep at Pubmed (a medical research database), I found that coffee has significant benefits and could even be considered a Superfood by some.

Type 2 Diabetes: coffee may very well reduce the risk of this disease’s onset. Why is not exactly known, but studies indicate that habitual consumption of this beverage significantly lowers the threat.

Theories include coffee’s abundant antioxidant power, and chlorogenic acid content (which reduces glucose concentration).  Oddly enough, coffee’s caffeine component is negligible in this capacity as decaf coffee shows the same benefits.

It seems the more coffee, the better for prevent diabetes. Researchers found that 4-6 cups a day reduced risk by 28%. And more than 6 cups a day reduced the risk by 35%.

That’s  in comparison to two or less cups a day. However, read a little further before you go jaunting off to your local coffee shop for your 7^th cup of coffee.

Heart Disease: there was a 25% reduction in mortality rates for women for drinkers of 2-4 cups a day, the same study found.  However, more than 4 cups a day did nothing further to decrease that risk.

The study involved healthy women who don’t over consume alcohol or tobacco, and who are a normal weight for their height. Simply put, women who don’t consume coffee at all were found to have a higher risk of heart disease.

Alzheimer’s Disease: or any type of dementia can be reduced as a result of coffee consumption by up to 65%.

Parkinson’s Disease: a reduction of up to 80% was found. It’s still unknown why, but researchers think it has to do with the caffeine.

Colon and Liver Cancer (also Cirrhosis): ranges from 25% reduced risk to 80%. These results seem to be related to coffee’s anti-inflammatory powers.

Also indicated where headache relief, asthma relief, and cavity protection. The former are due to the caffeine consumption and the latter due to anti-bacterial compounds found within the brew.

Antioxidants: Americans and the Norse obtain their primary source of antioxidant power from coffee.

Coffee was found to contain more antioxidants than some fruits.  However, fruits such as grapes, blueberries, raspberries, cranberries, and oranges have additional nutrition that coffee does not. So keep them in your diet!

Coffee’s antioxidant power is also linked to anti-aging effects.

Weight Loss Friend: Coffee is exceptionally low in calories. An 8 oz cup of black coffee has only two calories. Adding cream or sugar mitigates the calorie friendliness, but a cup can still be relatively guilt-free if you measure your additions.

On the other hand…

High Blood Pressure: if you suffer from high blood pressure, it is best to keep a low roar on your coffee intake. Consume no more than 2-3 cups a day as more can increase your blood pressure levels dramatically.

Caffeine Metabolism and Heart Disease: a subset of the population, but a fairly common one, has a genetic mutation that hinders their ability to breakdown caffeine. As a result, two or more cups of coffee a day can increase the risk of heart disease in such folks.

High consumption: for the average person, 4-7 cups a day can cause anxiety, irritability, sleeplessness, and restlessness in some individuals. It is best to keep coffee in moderation and stick with 2-3 cups in the morning. Coffee can also affect those who exercise at a high altitude by decreasing the flow of blood to the heart.

It is generally not recommended to increase your coffee consumption to reduce the risk of any disease. The increase could contribute to the development of other issues. However, if you are currently a coffee drinker, and do not suffer from any of the above, do by all means carry on.

Don’t feel guilty about meeting your friends for a cuppa – enjoy!

Garlic

Nutritional Benefits of Garlic

Garlic’s powerbase comes from its sulfur compounds. These compounds are not only responsible for its pungent smell, but are the source for garlic’s myriad of health benefits.

Garlic is also a fantastic source of manganese (which feeds our mitochondria – the energy production factories of our bodies). Garlic also offers vitamin B6,  vitamin C and selenium; all are working hard as antioxidants to provide health benefits.

Garlic Rocks for Heart Health

Garlic is a protector of our cardio system. It can lower cholesterol, but more importantly, garlic’s key nutrients protect our blood cell and blood vessels. This keeps our hearth healthy and the blood flowing. Garlic helps to reduce plaque formation and clogging.

Part of these benefits are attributable to garlic’s ability to lower blood pressure. Garlic is an important addition to our daily diet for keeping our heart and blood pressure in top working order.

It’s an Anti-Inflammatory

Garlic brings the pain when it comes to reducing inflammation. From our muscular, skeletal, and our respiratory system, garlic is an all around tonic. Garlic is thought to also combat obesity, which is believed to be in many ways just another form of inflammation. If you’re trying to reduce your weight, eat more raw garlic!

Garlic is an Antibacterial and Antiviral

Garlic’s super claim to fame is its antibacterial and antiviral properties. Garlic is proven to control infection from bacteria and viruses. It also controls infection from yeasts, fungus, and worms. Garlic is an overall cleanser of our body’s system and can assist us in maintaining optimum overall health.

Iron Metabolism Done Right

It’s also thought that garlic is key in helping our bodies properly metabolize iron. Iron is an important nutrient for our blood and cells. Garlic helps the transportation of a protein called ferroportin, which helps keep the iron moving through our bodies as it’s needed.

Raw vs. Cooked Garlic

It is generally recommended to include one clove of garlic in your diet at least once a day. To obtain the best that garlic has to offer, eat the clove raw.

Here’s some general tips for easy handling of your garlic:

• To use garlic, separate a clove from what’s called the “bulb”. To remove the skin easily, place the clove on a hard surface and then gently apply pressure with the palm of your hand at an angle. The skin will separate and you then can peel it away.
• To give the garlic’s enzymes a chance to activate, peel your clove at least 5 minutes before adding it to your juice. This method lets the garlic reach its peak proficiency before combining it with other ingredients.
• If raw garlic simply doesn’t do it for you, consider adding it to just about any dish you ever cooking.  Add it a few minutes before the end of cooking time will help it retain its verve. Cooking garlic too long reduces its health-promoting ability and brings forth a bitter flavor.

Garlic Yum!

• 2 tomatoes - Click here to learn more about how tomatoes keep you in tip-top shape
• 2 apples - Click here to find out more about apples
• 1 clove of garlic (prepare your clove 5 minutes before juicing)
• 1 sprig of parsley

Juice them, mix them, and enjoy them!

A little more about garlic

Garlic is native to central Asia. It has been grown for over 5,000 years, making it one of the oldest cultivated plants in the world.

But it was ancient Egyptians (Khemet) that first began to cultivate garlic. They held it as sacred and the garlic clove was often placed in the tombs of Pharoahs.

Also in Egypt, garlic was held as the pinnacle of the food pyramid (quite literally in fact, as it was given to the slaves that built the Pyramids to enhance their strength and endurance!)

In ancient Greece and Rome, athletes partook of garlic prior to competition and soldiers consumed it before battle. Garlic’s ‘power’ was held in high esteem.

Garlic traveled the world with migrating tribes and adventurers. It was found in India and China by the 6^th century BC.

In garlic’s long and distinguished history, it’s been used as a sacrament, for culinary endeavors, and for medicinal purposes. With current scientific research touting garlic’s healthful power, this little bulb continues to be as popular as ever.

Selection and storage of garlic

Choose fresh garlic whenever possible for your cooking or medicinal needs. Garlic’s greatness is found in its freshness.

Choose cloves that are plump and have an unbroken skin. Garlic should feel firm and not squishy. Steer clear of garlic that has begun to sprout or looks shriveled. The older the garlic, the less flavor and nutritional benefits it will provide. The size of the garlic bulb or cloves give little indication as to the quality.

Store garlic in a bowl or covered container in a cool and dark place. Avoid placing garlic in direct sun or near a heat source. Freezing or refrigerating garlic reduces both its flavor and nutritional value.

Fresh garlic of superior quality will keep for up to a month if stored well. However, once you break a garlic bulb open, the shelf life reduces dramatically to just a few days.

One of my favorite parts of late summer and early fall was my mom’s zucchini bread. Coming home after school, you would see me chowing down with a hunk of her zucchini bread fresh from the oven with melting butter. Yum!

I’ve altered her recipe a bit for more healthy eating (Mom didn’t know of spelt flour or alternative sweeteners), but the feeling is the same.

Enjoy!

Zucchiini Orange Loaf

• 4 eggs or egg substitute
• 1 ¾ cups honey or agave nectar
• ¾ cup applesauce* or canola oil
• 2/3 cup fresh orange juice
• 2 cups zucchini pulp
• 3 ¼ cups spelt, quinoa, or whole grain flour
• 1 ½ tsp baking powder
• 1 ½ tsp baking soda
• 1 tsp salt
• 2 ½ tsp cinnamon
• ½ tsp cloves
• 2 tsp grated orange peel**
• ½ cup chopped walnuts or pecans

*applesauce is a great way to lower the calories and fat of traditional bread and muffin recipes calling for oil. Choose an unsweetened or low sweetened apple sauce (or better yet, make your own!).

**use fresh orange peel from the oranges you’re using to juice! Use eith
Preheat oven to 350 F. In a large bowl, beat the eggs.  Add honey, orange juice, applesauce (or oil), and the zucchini pulp, and continue to beat until well-blended. Add the rest of the ingredients and mix. Bake 45-55 minutes in a non-stick (slightly greased) loaf pan.er organic oranges or wash the rind well. Create orange peel by using a rinder, a veggie peeler, or a grater.

Nutritional Benefits

Get some Antioxidant Super Powers! Zucchini provides 20% of your daily value of manganese and 17% of your daily value of Vitamin C.  Manganese feeds your mitochondria, which are your cellular energy centers. And Vitamin C brings all around health goodness.

Zucchini also contains beta-carotene and zinc. Alongside are some less common antioxidants such as lutein and zeaxantin, both of which are known to support strong, healthy eyes and prevent macular degeneration.

Zucchini provides a vast array of B-vitamins including folate, B1, B2, B3, B6, and choline. This spectrum of B vitamins provides support to blood sugar metabolism. The aforementioned manganese and zinc also add a boost. Extra support arrives with magnesium (10% of the daily value), and omega 3s (8% of the daily value).

Zucchini is a good source of fiber and of pectin, which helps maintain sugar balances and prevent type 2 diabetes.

Squash seeds have anti-microbial properties. This feature is great for digestive tract health and wellness. Squash seeds have a long history of being used against intestinal tapeworms and parasites.

About Zucchini

Zucchini (and squash in general) has a long and distinguished history. Scientists have found squash seeds in Mexico caves that have been preserved for over 10,000 years. Cultivation of this summer/late summer veggie began in Mexico and Central America and spread rapidly throughout the Western hemisphere.

For many Native American tribes, squash was considered to be a staple.  Along with corn (maize) and beans, the trio was called the “Three Sisters.”

Christopher Columbus brought squash to Spain, while other explorers of Portuguese and Spanish descent introduced the vegetable around the world.

Today, zucchini is cultivated worldwide. Top squash-growing states are California, Georgia, New York, and Florida, though Mexico tops the bill of squash production and exportation as 95% of all U.S. imported squash is of Mexican origin.

Selection and Storage

Look for zucchini that feel heavy for their size. Choose ones with dark green skins that are not overly hard. Note that the skin may naturally be striped or speckled.  Choose skins that are unblemished as zucchini are tender. Medium-size zucchini have the best consistency and flavor.  If growing your own zucchini, you can eat the squash blossoms.

Store the zucchini in the refrigerator.  Keep it unwashed and in a container with a lid. The squash will last for up to 7 days.

Fresh juice or blend your apples to get the most in nutritional benefits. Or alternatively, just eat an apple whole.

Nutritional benefits of apples

Antioxidant Power: the apples primary claim to fame is its excellent antioxidant function. This superpower provides solid support for our cardiovascular systems, blood sugar levels, and respiratory system.

Cardiovascular Power: apples provide pectin as water-soluble fiber and a mix of nutrients called polyphenols. By consuming an apple a day, you’ll help to reduce your total cholesterol and LDL-cholesterol. Overall, that will help to reduce blood fats, a fantastic move your heart will appreciate!

Blood Sugar Power: Apples contain nutrients that help regular blood sugar. Not only does eating an apple prevent spikes in blood sugar, but it’s also shown to lessen the absorption of glucose from the digestive tract. Apple nutrients also stimulate the pancreas’s insulin secretion while increasing the uptake of glucose from the blood.  All of these mechanisms keeps blood sugar regulated.

Lung Power: In short, apples are good food for your lungs. Apples help prevent many types of cancers (such as colon and breast), but stands out in regards to lung cancer. Research shows that apples are specifically focused on preventing lung disease, but scientists are unsure why.

Associated with apples is a supreme antioxidant and anti-inflammatory power. Turns out it has a direct impact on asthma sufferers, whereby reducing the risk of an attack and/or preventing one.

All about apples

Apples belong to the Rose family. Joining apples in this auspicious family are apricots, cherries, plums, pears, peaches, raspberries, and almonds. Apples are part of a distinguished line of nutritionally dense and beautiful plants and foods.

The apple tree, originated in Eastern Europe and Southwest Asia, has spread to temperate regions throughout the world.  There are over 7,000 varieties of apples today.

Apples have a strong mythology. They are often considered to be the fruit that Adam and Eve ate. The Norse believed that a magic apple could keep people young forever. The golden apples of Greek myth played a pivotal role in tales of love, sex, bribery, and temptation (isn’t the “forbidden fruit” depicted as an apple?)

In American folklore, John Appleseed was said to have walked 100,000 square miles planting apple trees, all in an effort to provide food and sustenance for future settlers.

Click here for an interesting timeline on the Apple from Purdue University.

Selection and storage of apples

Choose organic fruits that are firm with rich colors. Choose a yellow/green apple with a slight blush. Choose the variety based on whatever flavor you like: sweet or tart.

Red and Golden Delicious are the sweetest of apples, while Braeburn and Fuji are slightly tart. Pippin and Granny Smith are the most tart.

Apples store extremely well at cold temperatures (35-40F/2-4C) for up to 3-4 months. Cold storage can be assisted by placing a damp muslin or cheesecloth in the crisper bin of your fridge.

Apples retain most of their nutrient density even after long storage times.

Take stock of your apple storage over time as an apple that has been bruised or damaged will indeed place other apples at risk.  Any bad apples should be removed immediately.