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.

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

Need a pick-me-up? Try this power-packed wowzer of a juice full of greens and citrus. Wheatgrass offers a much needed dose of energy at just the right times. Click here for more posts all about wheatgrass, and then try this afternoon energy booster:

• 1 handful of freshly picked wheatgrass
• 1 handful of organic spinach
• 1 spear of pineapple

Juice it up and feel the jolt! Click here for our nutritional profile on pineapple.

The spinach in this recipe offers some of the essential nutrients our bodies need to keep running, and if you’ve been reading this blog with any regularity, you know that at 877MyJuicer our credo is the greener the better!

Nutritional benefits of spinach

Spinach, no bones about it, is one of the most nutrient dense foods around. Filled with vitamins and minerals from K to A, from manganese to magnesium and from iron to calcium—spinach is a vital addition to any diet.

Antioxidant Power: Spinach ‘brings it’ when it comes to antioxidants. The power nutrients of the antioxidant world are Vitamin C, Vitamin E, beta-carotene, and manganese. Spinach is an excellent source for all of these nutrients, from 29% daily value of Vitamin C to 84% the daily value of manganese.

Spinach also offers zinc and selenium at 9% daily value and 4% daily value, respectively. These two minerals are known power houses of antioxidant goodness.

Anti-Cancer and Anti-Inflammatory: A recent study on the relationship between prostate cancer and vegetable consumption concluded that “only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer” (aggressive being considered stage 3 or stage 4).

The study looked at spinach, broccoli, cauliflower, cabbage, mustard greens, turnips greens, kale, collards, and brussels sprouts. Spinach is a must-have addition in the male diet. Other cancers such as stomach and breast cancer have also been shown to be positively affected by the consumption of spinach.

Strong Bones: A cup of raw spinach provides about 200% of the daily value of Vitamin K. Vitamin K is an essential nutrient for bone density and overall health. Spinach also contains calcium and magnesium which are also bona fide supports for our skeletal system.

Dieter’s Delight: Spinach has only 41 calories per raw cup. Those watching their weight can eat spinach all day and not worry about blowing their calorie count. But more importantly, the nutrient richness of spinach will ensure that as you diet, you are properly nourishing your body.

Fun spinach lore

Spinach is part of the chenopod family, which also include beets, chard, and the grain quinoa.

Persian (today’s Iran) in origin, spinach traveled to China and onto Europe via Spanish explorers. It was referred to as “the Spanish vegetable” by Britons.

The famous Catherine de Medici of 16^th century Florence, Italy, was known to adore spinach. So much so, she not only included it in every meal, but imported her own cooks to have it prepared to her preference. To this day, dishes prepared on a bed of spinach are called “a la Florentine” in honor of this regal woman.

Some would say spinach was popularized in the United States by Popeye. Though it was unfortunate that he ate it out of a can in our eyes, since canning the vegetables reduces its nutritional ‘oomph.’ Eating spinach raw or lightly cooked helps this green goddess of a veggie retain its super powers.

Selection and Storage

Spinach should look alive and vibrant with deep green leaves and stems. The leaves should look tender. Fresh looking spinach leaves have higher concentrations of vitamin C.

Avoid any spinach that is yellowed, bruised, or wilted. If the spinach looks a bit slimy, compost it as it has begun to decay.

Store unwashed spinach in a plastic bag that has as much air squeezed out of it as possible. Fresh spinach usually keeps for up to 5 days.  Don’t bother keeping cooked spinach; it doesn’t store well.

Wash spinach before juicing or cooking. Trim any roots and separate. Wash by placing into a bowl of lukewarm water and swish the veggie around. Repeat until the leaves are clean. You can pat dry the spinach with a towel or use a salad spinner to remove excess water.

Oranges are like having instant access to the sun. Not only is their bright orange color and ball-shape reminiscent of our life-giving star, but they also burst onto the taste bud scene with light, crisp brightness – much like the sun does in the morning!

As the seasons turn and our bodies adjust, keeping ourselves healthy is the number one priority. No one likes a cold and no one wants the change-of-season-sniffles to keep them from enjoying autumn and winter beauty.

Luckily, we have oranges. Prime season for this sunny fruit is from winter to spring. Obviously, oranges are Mother Nature’s way to bring us sunshine all year round. Conveniently packaged for portability, an orange is a bright way to liven up your day in the colder months.

Nutritional and health benefits of oranges

Check out the Immune Boosting and Cancer Preventing Benefits of one of the most popular fruits in the world:

Oranges deliver the sunshine as Vitamin C. One orange contains over 116% of the daily value required for our bodies. Of course, large doses of Vitamin C are known to be beneficial over the short and long-term. If you’re feeling peaked, power-packing some Vitamin C can give you a grand pick-me-up and even help prevent seasonal colds. Vitamin C may also be helpful in preventing ear infections, especially if you’re prone to them.

Vitamin C’s antioxidant power is well documented. Eating an orange or fresh juicing one is the first stop in cell protection against free radicals. An orange a day will keep damage to DNA (and the resulting cancer) away. For cells that turn rapidly, such as our digestive tract, it is thought that regular consumption of Vitamin C is especially helpful in the prevention of cancer.

Citrus seems to offer the most protection against digestive tract cancers, including those of the oral cavity, esophagus, stomach, and colon. Orange juice (and other citrus like grapefruit juice) has been shown to reduce the risk of kidney stones. And citrus, especially orange juice, may reduce the risk of stomach ulcers.

Drinking orange juice is good for you – all the way through.

History of this delightful little sun fruit

Oranges are Asian in origin – from an area in South China and Indonesia, in fact. They spread to the Middle East in the 9^th century and onto Europe in the 15^th century through trade routes.

Oranges came to the Americas via Columbus in the 15^th century. First, he brought them to the Caribbean, and then Spanish explorers were responsible for bringing oranges to The Sunshine State of Florida in the 16^th century.

Oranges weren’t commonplace prior to the 20^th century due to the expense of production and transportation. As a result, they weren’t widely consumed by the masses. A person might be given an orange once a year during the holidays, for example. It was a staple of my childhood to have an orange in the toe of my stocking each year.

Tidbits about oranges

Oranges come in two varieties (more like tastes): sweet and bitter. Most common for eating are the sweet orange including Valencia, Navel, and Jaffa, and the lovely blood orange. Bitter oranges are typically used for jams and jellies. The zest of bitter oranges are used as liqueur flavorings like those found in Gran Marnier.

Selection of oranges

Choose organic, as non-organic oranges may have been injected with a Citrus Red Number 2 dye. Organic oranges, as a result, typically aren’t as “orange-y” in color. Oranges that are partially green or have a brown russeting are fine to choose.

Steer clear of oranges that have soft spots or any mold. Their appearance should be smooth textured skin that is firm. The orange should feel heavy for its size, which means they’ll be juicier.

Another reason to choose organic is that oranges are in the list of top 20 foods where pesticide residues lurk.

Bodacious Booster Shot

• 2 oranges, peeled
• 1 lemon, peeled
• 1″ or 2” piece of ginger

Juice everything together and supply your immune system with a jet pack. The immune booster will keep you healthy and strong when you’re feeling a bit run down or that scratchy throat.  And remember to relax and take it easy too!

As we breeze our way into Fall, comfort food is the name of the game. Root vegetables offer not only comfort, but also the grounding needed to get up and going as the weather turns colder. Let’s consider the simple and unassuming, but wildly popular, potato!

Nutritional info on potatoes

A single cup serving of a potato is a good source of:

• Vitamin C (25% of DV)
• Vitamin B6 (20% of DV)
• Copper (20% of DV)
• Potassium (15% of DV)
• Manganese (14% of DV)
• Dietary Fiber (14% of DV)

Nutritionally dense, the same 1 cup serving is only 58 calories.

To keep the benefits of this fibrous veggie intact, avoid adding butter or sour cream, or deep frying. For a bit of healthful flavor, add some yogurt and chives. Not only will you be getting the probiotic power of yogurt, but also the protein power.

Antioxidant Phytonutrients are part of this tuber’s charm. Included are carotennoids, flavonoids, and caffeic acid, and patatin, all which knock-out free radicals. New research from the Agricultural Research Service has found that the potato is an antioxidant powerhouse that can contend with the goodness found in spinach, broccoli, and Brussels sprouts. Potatoes are a lively and nutritional addition to your diet.

Potato Lore

Potatoes are from South America and have been grown in the Andes for somewhere between 4,000-7,000 years.  The potato is easy to grow in high altitudes, which explains its profundity. There are over 5,000 varieties of potatoes in the world and 3,000 of them are grown in the Andes. Of all of these, about 100 are cultivated for edibility.

The potato was introduced to Europe by Spanish explorers in the 16^th century. Spanish sailors used potatoes aboard ship to prevent scurvy.

Yet, the spread of the potato was hard-won. Even though the potato is easy and inexpensive to grow, people were suspicious of this tuber since it is a member of the nightshade (translated as ‘poisonous’) family. But also, because the potato went unmentioned in biblical texts, some people believed that potatoes would cause disease.

Of course, the famous Irish Potato Famine is legendary, causing one of the largest diasporas in history. A blight caused widespread starvation throughout Ireland, killing over 750,000 people. As a result, hundreds of thousands of people emigrated from Ireland to find succor elsewhere.

Potatoes were imported to the United States in the 18^th century by the Irish (irony, anyone?) Due to prejudice and distrust, non-Irish immigrants avoided this tuber. It wasn’t until the 19^th century, with proven ease of cultivation and cheap production, that the potato finally caught on.

Over time, the reputation of this vegetable changed, but only with a grand marketing scheme. Many governments made efforts to ‘rebrand’ the potato. And the rest, as they say, is history - the potato is now the #1 produced veggie crop in the world.

Selection and Storage of potatoes

Avoid purchasing the big plastic bag of potatoes. The plastic can sometimes hasten the decay of the entire bag of potatoes. Instead, choose from the bulk bin, which allows you to choose each potato individually. Don’t bother with potatoes that have been pre-cleaned. A potato still in its ‘dirt’ has greater protection from any bacteria that may be picked up along its transport from farm to store.

Choose tubers that are firm and smooth. Pass up any that are oddly shaped or showing dry or wet rot. Avoid potatoes that are sprouting or green in color. The green coloring is indicative of solanine, a toxic substance which can cause headaches, diarrhea, and circulatory or respiratory issues.

Potatoes store best in a dark, dry place, with a temperature between 45-50^o F (7-10^oC). And while most modern families don’t have a root cellar, you should be able to find a place in your home where you can emulate these conditions.

But avoid the fridge as it breaks down the starch in the tuber into sugar—destroying the taste of the potato. Avoid direct sunlight as it hastens decay and the production of solanine. Store potatoes in a paper or burlap sack. Don’t store potatoes near any onions as they will hasten each other’s decay.

Potato Apple Harvest Pancakes

Combined with the harvest sweetness of apples, Potato Apple Pancakes offer the perfect weekend pick-me-up to get your day flowing!

• 2 cups potato pulp
• ½ cup apple pulp - Click here for nutritional benefits of Apples
• 1 ½ cups almond or other nut milk - Click here for a nutritional profile on Almonds
• 4 egg whites or egg replacement
• ½ cups spelt or quinoa flour
• ½ tsp pepper
• 1 ½ tsps sea salt or real salt
• Oil spray, ghee, or light oil for cooking
• Apple topping (recipe below)

Mix all pulp and nut milk in a small bowl. In a large bowl, mix egg whites, flour, and spices. Add pulp mixture and blend. Heat oil in a large frying pan. Use 3 Tbs of batter per pancake. Brown until crispy on each side. Serve with Apple Topping.

Apple Topping

• Apple pulp
• Add ½ tsp of apple juice to moisten

Conversion Guide

• 6 medium apples = 2 cups of juice
• 6 medium apples = 1 ½ cups of pulp
• 8 potatoes = approx 2 cups pulp

I hope you had a chance to partake in some of the passion offered up by Libidinous Liquids: Smoothing Up Your Sex Life, Part I. And if you had some success and some fun, here are a few other whole foods to add to your “A Game”!

More Foods for a Healthy Sex Life

Chiles: due to their potent capsaicin content, chiles, have a knack for heating things up in the bedroom, too. Capsaicin is what gives the heat and spice to peppers. Eating spicy foods triggers the release of endorphins in our brain.

Chiles, therefore, is a Dr. Feelgood for your brain and your body.  Through the stimulation of our nerve endings and heart rate, chiles move our blood to important sexy areas.

By the way, if you’re preparing chiles as an aphrodisiac, wear gloves! The spice of chiles and tender flesh does not go hand-in-hand.

Fennel: This bulb’s libido-enhancing effects are mostly experienced by women. Fennel is rich in phytoestrogens, which is a naturally occurring estrogen-like substance found in plants. For more information on fennel and how it contributes to sexual health and longevity, click here.

Figs: They have uber amounts of amino acids which are known to increase sexual stamina through the quick delivery of nitric oxide through the body. Figs are also considered an aphrodisiac because they heighten our sexual interest through simply their appearance, smell, and flavor.

Garlic: While it may seem like an odd inclusion, garlic is a sexual powerhouse. Garlic has a lot of zinc, which is considered to be a libido boost. Garlic also has and action ingredient called allicin. Allicin can improve blood flow to the sexual organs of both men and women. The allicin is only activated once the garlic is chopped or crushed. Click here to learn more about the clove, its proper preparation, and its many benefits.

Ginger: This eclectic little root stimulates circulation and increases blood flow to vital sexual organs. It has been used for centuries to help both genders get back into the sexual groove. It improves libido all around, and it also can halt premature ejaculation. Ginger root is mentioned in both the Kama Sutra and the Koran as a stimulant for sexual health.

Papaya: This fruit is an estrogenic; in other words, it contains compounds that act like estrogen. Papaya is thought to increase libido and drive in women.

Pomegranate: It’s known by many around the world as the “love apple” for it’s aphrodisiac properties that arouse sexual desire. Pomegranates help the body to produce nitric oxide, which opens ups blood vessels.

Ultimately, this increases the flow of blood into and around sexual organs and enhances the libido. It seems as if drinking pomegranate juice is more effective than eating the seeds of the fruit, but sharing a pomegranate with your partner is pretty sexy!

Pumpkin Seeds: And what great timing, too! Pumpkin seeds contain a large amount of zinc which assists in the production of testosterone and sustains sexual interest in women. Pumpkin seeds also carry essential omega 3’s which helps to produce prostaglandus – an enzyme that feeds sexual health. Pumpkin seeds can enhance potency, drive, and fertility.

Pomegranate Ginger Punch

• fresh pomegranate juice
• 1-2 one inch slices of fresh ginger root
• dash of cinnamon
• fresh-pressed apple cider or juice
• splash of fresh orange juice
• water to dilute as needed

This is a strong punch, so play around with the recipe until it suits your taste. Make a little or a lot!

Add a few or all of these foods to your diet. Claim or reclaim your sexual health, stamina, and drive. And remember to always play safe!

Dark chocolate and raw oysters historically hold the claim to fame as aphrodisiacs. However, it seems that many whole fruits and vegetables and a few spices are giving these two some competition in the bedroom.

An aphrodisiac is a substance that is purported to increase the libido. Luckily, for us healthy juicers and raw food eaters, there are plenty of fruits and vegetables that will naturally enhance sexual desire in both men and women.

Enjoy this list of libidinous foods, juice them up in interesting combinations and let us know how it goes! With both the recipe and the, ahem. . . well, you know. . .

Food and Sex: A Winning Combination

Almonds contain essential fatty acids which assist in the production and regulation of male hormones. Almond lore says that the smell of these delectable treats arouse a woman’s passion. Almonds have a long and distinguished history as a sexual stimulate and stimulating fertility. Click here for additional nutritional information on almonds.

Asparagus contains a massive amount of Vitamin E, which has a reputation as being the “sex vitamin”. A solid dose of Vitamin E will boost the libido in both men and women. It’s suggested that for the most advantageous effect, eat asparagus for three days prior to sexual engagement (or just eat a lot of asparagus regularly and go with the spontaneity!)

Avocado contains a large dose of folic acid and vitamin B6 which together increases the production and regulation of testosterone. Eating avocado can increase the sexual drive in both men and women. Add an avocado to a smoothie, a juice, or eat it raw out of the skin. In avocado lore, the Aztecs called the tree ahuacatl, or “testicle tree”! If you’re watching your weight, be wary of eating large amounts of avocado since they are high in calories. Excess weight can lower your libido.

Bananas contain an enzyme called bromelain, which stimulates the male libido. Bananas also contain riboflavin and potassium which helps to convert carbs into raw energy and, like the avocado, increases sex hormone production.

Basil is a powerful herb that produces a general sense of well-being in both mind and body. Basil increases circulation when eaten. And when smelled, basil can also increase the sex drive. They say that the oil from this plant was used as a perfume by prostitutes to attract customers back in the day!

Blueberries and their antioxidant power can increase your sexual stamina. So while it may not increase your drive, they will certainly keep your drivetrain on course once you’re on the road!

Cardamom is an aromatic spice known to increase sexual stimulation rapidly. It is said to be especially helpful in treating male impotence. Caramom contains cineole, a nervous system stimulant (think of your brain as your biggest sex organ), and is also thought to increase blood flow to certain parts of the body.

Celery is an unassuming vegetable that’s two-fold in it’s usefulness for both sexes. Celery contains the male hormone called androsterone. This substance is released through male perspiration. Yes, I’m talking about pheromones!

Men, by eating celery, you’ll increase the potency of your pheromones and attract those who may be sniffing for your particular brand of chemicals. As a result, women who eat celery are more ‘in the mood’ than ever for sexual connection.

Meet For A Drink: Banana, Almond, and Cardamom Smoothie

• 1 medium banana, peeled
• 1 cup unsweetened, almond milk.  Choose an organic brand or make your own.
• 1 tbs raw, unsalted almond butter
• ½ to 1 tsp cardamom
• Honey or agave nectar to taste

Mix everything up in a blender and enjoy! Alternatively, blend your smoothie and heat it up a bit to serve it warm and cuddle up next to your partner. Don’t forget to make enough for two!

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!