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

The health conscious crowd is typically against cane sugar, as its nutritive properties are far outweighed by its glycemic* and caloric load. Mainstream synthetic sweeteners, such as Splenda® and Sweet N Low® are also given the boot, because of the immense amount of processing they undergo.

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

Smoothies typify summer days as an icy fruity blend to help us keep cool and a fun way to get our daily vitamins and minerals. My smoothie intake tends to slow as the weather turns cold (the chill comes early here at 7,000 feet above sea level), and it’s a challenge for me to drink cold drinks when there is frost on the windows and snow on the ground.

But then I find myself missing the fresh fruity goodness. So I wondered, how can I have my smoothie without the chill?

The answer is the Un-Frosty Smoothie that offers all the smoothie goodness without all the smoothie ice, while featuring some of the best of the best in nutrition—as it’s power-packed with vitamins and minerals.

The best part about this smoothie, is that it brings together some of my favorite fruits accented with almond milk and turmeric. The concoction offers both tart and sweet tastes mirroring the layering of the smoothie itself.

The Un-Frosty Smoothie

• 2 cups cranberries
• 1 apple, organic fuji or pink lady, chopped
• 1 frozen banana, peeled
• 1 lemon, juiced
• 1 tsp of turmeric, divided in half
• ¼ – ½ cup of almond milk
• Honey, stevia, or agave nectar to taste

Blend the cranberries, apple, banana, and lemon with ½ tsp turmeric. Pour into two glasses.  Mix in sweetener to taste. Mix together almond milk and ½ tsp turmeric and gently layer on top of the fruit mixture. Drizzle top with sweetener.

Nutritional Benefits

The ingredients in this smoothie are some of my favorites; I love how they come together to create this mid-winter treat and keep it real nutritionally. From apples to lemons, click the appropriate link below to find out more about the nutritional benefits each.

Cranberries are a good system cleanser from your digestive to your urinary tract. It is a powerful ally to your cardiovascular system. Cranberries are a fall/winter treat that keeps on giving vital nutrients such as Vitamin C and K. Click here to learn more about the captivating cranberry.

Apples are part of what I call ‘the crunchy food group’.  There is nothing quite as satisfying as a noisy bit of crunching as you munch on an apple. Click here to find out why the benefits of eating an apple a day is more than just an old wise tale.

Turmeric is a spice of the gods. It assists in healthy blood flow and reducing inflammation (great for arthritis sufferers, especially in the winter). Turmeric is a daily staple in my diet and I invite you to add it to yours. Click here for more about tumeric and a yummy warm drink recipe.

Lemons are a flavor enhancer for almost anything, plus they help alkalize any combination of foods. Lemons also assist in enhancing digestion. Click here for more on lemons.

Almond milk is just another delightful way to get your daily almond fix. Almonds are a powerhouse of energy for the body and mind. Click here to learn how to make your own almond milk and reap the benefits of the awesome blend.

As I wandered through the ingredients aisle for this recipe, I realized that I do actually eat these foods daily (excepting the seasonal cranberries). And the effect they have had on my life is substantial!  The power of these fresh, organic fruits and nuts (and spices!) empowers me and energizes me – they keep me fit and healthy.

My holiday wish for you all is that you engage the same kind of energy and nutrition – to power up for 2012!

Start your morning with a “one a day” juice concoction sure to get your cells a-humming. Filled with uber-nutritious greens, both of these juices offer a yummy way to feel clean and think clear all day.

The power in both of these juices is the no-holds barred essence of nutrition in the ingredients, like organic spinach, celery, carrots, cucumbers, and parsley.

Spinach offers an exceptionally well-rounded approach to vitamins and minerals to get your daily values. Click here to learn more about the nutritional benefits of spinach.

Celery is the King of Vitamin K with over 44% of your daily value. Vitamin K is a powerful bone-builder, supports the cardiovascular system, and smooths the way for a healthy nervous system. Celery, unassuming as it is, does more than you think. Click here to find out more.

Carrots, of course, are a staple in any juicer’s pantry. Carrots offer the power of orange, a.k.a beta-carotene. Click here to read what else the carrot offers.

Cucumbers add support to the health and luminosity of your skin. Adding celery to your juices soothes skin irritation and reduces swelling. Click here to learn more about cucumbers.

The inclusion of parsley in both of these recipes adds a gentle detoxifying effect. In addition to supporting the liver, this vibrant herb does a whole bunch of other good things to your body. Read more about parsley here!

Vibrant Veggies

This juice gives a wake-up call to your digestive system, getting it “on-line” for the day, gently. Because of its dense nutrients, dilute the juice concentrate with water. A 50/50 split of juice and filtered water does the trick. Choose organic veggies for the best taste and absorption.

• 1 medium cucumber
• 4 stalks of celery
• 2-3 handfuls of spinach
• 8 green or red leafy lettuce leaves
• 1 handful of flat-leaf or curly parsley
• ½ – 1 lemon
• Options: add arugula, kale, alfalfa sprouts, or micro-greens.

Juice all the greens together and add lemon to your taste.  Lemon will enhance the alkalinity of the juice. Remember to mix the juice with filtered water at a 1 to 1 ratio.

Detox Your Day

This juice is sweeter and not as green-tasting, but is still chock full of nutrition. This is a light and delightfully gentle daily detox.

• 3-5 carrots
• 1-2 handfuls of spinach
• 1 handful of flat-leaf or curly parsley
• 3 stalks of celery

Juice the ingredients in order. Dilute with water as desired or drink straight up.

Cherry Ginger Punch

• 4 cups organic or fresh cherry juice, chilled
• 1 Liter of ginger ale, chilled (try organic with real ginger for a snappy treat!)
• Ice ring (instructions follow)

Juice cherries or use an organic variety and mix with the ginger ale just before your guests arrive. Add the ice ring and enjoy. Yields about 16 servings.

Make a decorative ice ring by placing a ring mold in the freezer and chill it thoroughly. Rinse and return to the freezer until a thin coat of ice forms. Cover the bottom of the mold with fresh (pitted) cherries. Add cherry juice to cover the fruit and then freeze until firm. Add additional cherry juice and then freeze overnight.

The Power of the Cherry with Antioxidant Assistance

Cherries are a festive fruit with fantastic super powers as an antioxidant provider. Free radicals are molecular thieves – they steal electrons from healthy cells. This heralds the beginning of cell degeneration (a.k.a “oxidative stress”), which eventually mutates or kills the cell. This oxidative stress is what causes disease and premature aging.

Antioxidants circumvent free radical damage to the cells, because they provide what the free radicals need before they attack cells.

Cherries contain 17 antioxidants.  These include anthocyanins (protector against heart disease and cancer) and melatonin, (heart rhythm and sleep cycle regulator). These two are some of the most powerful and efficient antioxidants that you can consume!

Research from the Michigan State University finds that cherry juice has the highest antioxidant rating out of all fruits and vegetables.

This score, called an ORAC value (Oxygen Radical Absorbance Capacity), is a measurement of the antioxidant capacity of food. It measures not only how many antioxidants exist in a particular food, but how powerful they are individually and collectively.

Tart cherry juice tops the list in antioxidant bounty by taking the top two slots in a measurement of 12 fruits. (list courtesy of United States Department of Agriculture (USDA) Human Nutrition Research Center on Aging at Tufts University and Brunswick Laboratory.) Here are the ORAC values that were found among the following fruits:

Other Nutritional Benefits of Cherries

1 cup of cherries or juice contain only 74 calories, 25 grams of carbohydrates, and 20 grams of sugar. When eaten raw, cherries provide 13% of the daily amount of fiber.

Cherries contain 18% of the daily value of Vitamin C, the vitamin necessary to help the body absorb iron, and assist in the formation of blood, muscle, and bone (among a myriad of other qualities). Cherries also provide a supporting amount of Vitamin K (a bone builder), Vitamin B6 (an amino acid processor), and Vitamin A (eye health promoter). Cherries actually contain 19% more Vitamin A than either blueberries or strawberries.

Cherries contain 10% of the daily value of potassium. Potassium is a salt that helps keep our digestive and muscular systems strong. It also assists in the proper functioning of the kidneys.

Additional minerals in cherries include copper, iron, calcium, manganese, magnesium, phosphorous, and zinc.

Cherries contain a high concentration of phytosterols (18.5 mg) which assist in lowering LDL cholesterol levels. The lowering of LDL reduces the risk of heart disease and angina.

Cherries are a well-known reliever of the gout. The key nutrient in the cherry that assists in reducing the inflammation and pain associated with gout is flavonoids. Flavonoids reduce uric acid levels in the bloodstream. Gout is caused by an excess of uric acid that crystallizes and then migrates to the joints and other body tissues.

Due to the cherries success in relieving gout, they are also a recommended fruit to relieve arthritis and for joint soreness and stiffness in athletes. It is also thought that cherries can reduce symptoms of fibromyalgia.

Enjoy the delectable cherry for the holidays with this tasty punch – it’s sure to please everyone and give them a health boost!

Sources:

• http://www.livestrong.com/article/18611-nutritional-value-cherries/#ixzz1eqCXmbWM
• http://www.cherryjuicepower.com/fruitresearchbenefits.htm

Trail Runner’s ‘Tea’

• 2-3 oranges
• 1-2 hard pears
• 1 small sweet potato/yam
• Crushed ice

Recently I became a trail runner. It’s a bit of a surprise because running was never something I ever considered part of my work out. I’ve been an avid hiker for years, and then one day on the trail, I just broke into a run and kept on going.

Running a trail requires more energy, power, and focus than simply hiking it. It takes a ton of knowledge about everything from how to place my next step on the trail to not only stay upright but also to remain in good alignment, to feeding my body before and after this fun work out.

The Trail Runner’s Tea is designed specifically for energetic boost for the run and for the health-promoting qualities of the individual ingredients.

In particular, the orange offers specific protection for our cardiovascular systems – keeping our heart pumping and in good working order keeps us healthy, fit, and strong.

Specific Health Benefits of the Orange

A report released in December 2003 by the Australian research group, CSIRO, reported that a diet high in citrus fruits, with a special attention to oranges, keeps our cardio system in the clean.

The nutrients in oranges such as folate and potassium lowers the risk for cancers and other anomalies as well as lowering blood pressure. Citrus fruits protect against stroke and cardiac arrhythmias. And of course, the ever present Vitamin C that appears in citrus provides antioxidant protection of the first order.

A U.S. study showed that adding one orange a day reduced the risk of stroke by up to 19%. The consumption of oranges also assists in the relief of arthritis, diabetes, gallstones, and cognitive impairment.

The orange has over 170 phytonutrients – creating a combination package of health promoting power. It also has over 60 flavonoids, which add anti-inflammatory and anti-tumor power. The combination is hard to beat with it comes to nutrition.

Oranges are attributed to healthier lung function. That’s something we all need when out trail running (or “insert cardio activity here”)!

Respiratory health is vital for any active individual. Oranges are rich in beta-cryptoxanthin, a carotenoid of orange-red color. Fruits and vegetables of this color (including pumpkin, papaya, red bell peppers, tangerines, and peaches) offer specific lung protection.

Oranges help protect against free-radicals that may adversely affect your breathing power to help keep you running free and breath easy.

To read more about the power of the orange, check out that article. Here’s an article on the nutritional benefits of pears, and for those who already miss Thanksgiving, here’s an article all about sweet potatoes.

Berry Better Bling

• 2 organic sweet apple such as Fuji, Pink Lady, or other sweet variety
• 1 cup cranberries

The fresh tartness of ruby red cranberries is balanced by the sweet purity of the apples. Juice them together and enjoy this juice as a fantastic pick-me-up and for health. And with only 23 calories per ½ cup, this recipe is a great addition for dieters.

Nutritional and Health Benefits of Apples

The benefits of the apple are well-documented. Click here to get in depth information on why an apple a day is indeed good medicine.

Vitamin C, Manganese and Vitamin K are the key players in Cranberry health bennies. But more important are its array of phytonutrients that ‘bring it’ nutritionally.

Cranberries offer 5 major types of phytonutrients:

• Phenolic Acids
• Proanthocyanidins
• Anthocyanins
• Flavonoids
• Triterpenoids

These phytonutrients are known for their antioxidant, anti-inflammatory, and anti-cancer properties. In fact, it is the special combination of phytonutrients in the cranberry that make this small red fruit such a nutritional powerhouse.

Urinary Tract Health: Cranberries have a well-earned reputation for the prevention and treatment of urinary tract infections (UTIs). This particular superpower of the cranberry is its content of the phytonutrient combination of proanthocyanidins. This phytonutrient simply stops the adhesion of bacteria to the urinary tract lining and thereby stops or inhibits the infection.

Anti-Inflammatory: Cranberries help reduce inflammation in both the cardiovascular system and in parts of the digestive tract. It is in the role of anti-inflammatory that the cranberry truly embraces all of its phytonutrient content.

• Digestive Tract: One of the digestive tract benefits is anti-inflammation to our gums. The consumption of cranberries reduces the incidents of gum disease. Also, the intake of cranberries reduces inflammation of the stomach and colon. And perhaps reducing the risk of stomach ulcer and cancer in these sensitive areas.

• Cardiovascular Health: The special combination of phytonutrients strikes again in promoting cardiovascular health. Cranberries help reduce the inflammation in our blood vessels, reducing the incidence of plaque formation and wall thickening. With this reduction of oxidative stress, cranberries assist in lowering high blood pressure.

Cranberry Lore

The cranberries that we know and love today are native to the Americas. Native peoples enjoyed this fruit cooked and sweetened with maple syrup or honey. Cranberry sauce is indeed a traditional recipe.

Native peoples also used the cranberry as a source for red dye and for decoration. This fruit was also used in healing as a poultice for wounds. The cranberry was known to be astringent, help contain bleeding, and also have antibiotic properties.

The fruit was so popular that these deep red berries began to be exported to England by the 18^th century.  Even though there are other forms of cranberries in Europe and Asia, the American version is the most cultivated worldwide.

Cranberries are cultivated throughout the U.S., Scandanavia, and in Great Britain. The most interesting cultivation took root (literally) in Holland, when a shipwreck with a cargo of cranberries washed ashore the island of Terschelling.

Selection and Storage of Cranberries

Cranberries have a short season, with a harvest time between September 1 and October 31. Available only from October through December, choosing a quality cranberry is an absolute necessity. Choose fruit that is deep red in color and that are firm to the touch. They should appear plump and full of juice. The darker the red of the cranberry, the more anthrocyanin compounds the fruit contains.

Organic berries may be available in the traditional 12 oz plastic bags or in smaller pint containers. If you’re lucky enough to find bulk berries, choose the firmest, plumpest, and reddest.

Store fresh cranberries in the refrigerator for up to 20 days. Before placing the bag in the fridge, open it and remove any discolored, soft, or shriveled berries. Like most fruits, the decaying fruit can hasten the decay in the remaining fruit.

Cranberries can be frozen for several years. To preserve them properly, place the berries on a cookie sheet and let them freeze through. Then place them in plastic bags and return to the freezer.  Use thawed berries immediately.

Sources:

http://www.whole-food-supplements-guide.com/health-benefits-of-cranberries.html

http://www.cranberryinstitute.org/healthresearch.htm

Pomegranate cider offers a twist on the typical holiday treat of mulled drinks. Replacing the apple cider or wine with pomegranate juice adds a lively new taste to an old time treat.

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.

The Winter Melon is also known as the ash gourd, white gourd, white pumpkin, wax gourd, petha, safed kaddu, boodida gummadikaya, and pooshnikaij. Whew. The various names seem to indicate that the Winter Melon is a vegetable (and it is often thought to be one, because it is usually prepared as one), but it is actually a fruit.

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/