Flax Seeds - Benefits and Use

Flax seeds contain an omega-3 fatty acid known as linolenic acid (LNA). It is thought the LNA content in flax seeds slow the development of some cancers as well as increase the effectiveness of chemotherapy medication.   It decreases the inflammatory compounds that favor cancer development and suppress the immune system.

LNA is also thought to have a direct action on cancer cells, stopping their inability for apoptosis and ability for angiogenesis.

Flax seeds also serves as a leading source of lignans, phytoestrogens that influence the balance of estrogens in the body and help protect against breast cancer.

Flax seeds must be ground fresh and used within 24 hours for their nutrients to be accessible.

An easy way to get flax seeds into your diet is by grinding a tablespoon in a coffee grinder or a mini food processor and adding it to cereal, oatmeal, or mix it in a fruit smoothie.

Do not heat the flax seeds because that will destroy the anti-cancer benefits. The omega-3 consumption that is derived from flax seeds is better complemented when omega-6 consumption is decreased (meat, eggs, and various vegetable oils).

Nutrient Analysis

Two tablespoons of ground flax seed provide 4g of fiber, including 2g soluble and 2g insoluble fiber.

Soluble fiber binds with water in the stomach, helping to delay stomach emptying time to make you feel full longer, and lowers cholesterol levels.

Insoluble fiber helps to promote bowel regularity and keep waste moving through the body to prevent constipation, per the American Heart Association.

Also, a 2 tablespoon serving of flax seed can provide about 3.5g of heart-healthy omega-3 fatty acids; 90 to 100 calories; 4g to 5g fat; 3g of protein; and lignans, phytochemicals shown to have antioxidant capabilities that which can help to lower your risk for cancers and heart disease.

Ways to Incorporate Flax in Your Diet

Try adding 1 or 2 tablespoons of ground flax seed to hot cereal, coconut or soy yogurt, applesauce, mashed sweet potatoes, gluten-free bread dough, muffin mixes, condiments and berry smoothies.

Flax seed oil can be drizzled over cooked vegetables, mixed in salad dressings, or even in soups.

Freshly ground flax seeds can be used as a substitute for the fat in a recipe. If a recipe calls for eggs, you can use 1 tablespoon ground flax seeds mixed with 3 tablespoons of water to replace each egg.

Remember that you are increasing your fiber intake when you eat more flax, so it's important to drink enough fluids to avoid constipation.

~ Cheers! ♥

Re-Think Breakfast

It's somehow foreign to us to think of eating vegetables at breakfast, and yet in many parts of the world a breakfast without fresh vegetables or herbs is incomplete. Having grown up in a Mediterranean country, we always had a plate of freshly sliced tomatoes, cucumber, onion (yep), and some parsley and fresh mint at the table. A bowl of mixed, brined olives and strained yogurt (Labneh) were also part of the main cast.

It's time to embrace that thinking.  Nutritionists tell us that half our plate should be 'green'...well breakfast is no exception.

When I cook veggies I make enough to last 3-4 days.  They keep well, and then I don't have to work at making breakfast healthy.

This morning I tossed some green beans and a smattering of kale cooked with onions, garlic and sumac on my plate... a little romaine and tomato salad dressed in a lemon vinaigrette, add a scrambled Omega-3 egg for protein and a high fiber piece of toast... and Voila!

My cup of Dragonwell green tea with a hint of black pepper (for super antioxidant benefit) is the cherry on top.

• Get creative.
• Keep enough cooked or raw veggies on hand to make breakfast a no-brainer.
• Brew 4-5 cups of green tea at a time so it's there when you want it. ♥

Help with Chemotherpay Side Effects - Glutamine

Glutamine powder is recommended during Chemo. It may inhibit the usual nausea  or diarrhea, and after surgery it accelerates healing. Seacure® is a trusted supplement with Glutamine. Founded in 1994 by Dr. Donald Snyder and headquartered in Reading, Pa., Proper Nutrition, Inc. is built on a record of innovation stretching back to the early 1960s, when Dr. Snyder, as the head of a U.S. Department of the Interior Fisheries Research Laboratory, led the charge against world hunger.

Dr. Snyder, as a member of a special committee of the U.S. National Academy of Sciences, was instrumental in developing an economically feasible method of providing protein to the world’s hungry.

A breakthrough came in the form of revolutionary FPC (Fish Protein Concentrate) technology, which allowed quality protein, retaining all of its original nutritional value, to be delivered to the body in a highly absorbable form. FPC was made available to the World Health Organization of the United Nations to aid in famine relief.

Today, Dr. Snyder and Proper Nutrition, Inc. offer revolutionary dietary supplements, including Intestive®, available directly to consumers; and SEACURE® and SEAVIVE®, professional products available for distribution by healthcare practitioners and retailers.  Proper Nutrition supplements offer proven alternatives for the support of the gastrointestinal tract and the promotion of immune system health.

Seacure® (click to read more) is rich in glutamine. Glutamine is an amino acid (protein building block) that is the preferential fuel source for the cells that line the digestive tract. Just as the brain loves to use glucose for energy, the cells that line the digestive tract love to use glutamine for energy. In fact glutamine helps the cells that line the digestive tract to deal with stress more effectively.

So why are the cells of the digestive tract stressed?

Well, these cells divide rapidly just like cancer cells. The lining of the stomach completely renews itself every 4 days! Unfortunately, chemotherapy hits the cells of the digestive tract just as hard as it hits the cancer cells. This is why chemotherapy medications so often produce nausea, vomiting, diarrhea and loss of appetite.

Seacure® strengthens the cells of the digestive tract so that they can handle the stress of being hit by chemotherapy medications without interfering with chemotherapy's effects on cancer cells.

Scientific research has found that when glutamine is given with chemotherapy or radiation, it not only protects the individual receiving the treatment from the side-effects of these therapies, it also increases the selectivity of the therapy for the tumor. Click here Scientific Reference if you would like the details of this research which was conducted in 1996.

So why not just supplement with glutamine instead of Seacure®?

The glutamine in Seacure® is better absorbed by the digestive tract than pure glutamine supplements. Why is this? Studies on human digestion have found that the digestive tract preferentially absorbs protein in the di-peptide (2 amino acids joined together) and tri-peptide (3 amino acids joined together) form.

Asian Slaw

Fresh, tasty, healthy and crunchy..what more can one ask ?  

For the salad

8 c. organic Napa or other green Cabbage 2 Tbs. Green Onions, thinly sliced 1 large Carrot, peeled and shredded 1 Tbs. seedless Raisins 1/4 c. sliced Raw Almonds

For the dressing 1 tsp. crushed Garlic, about 1 clove 2 tsp. grated fresh Ginger 2 Tbs. raw Tahini 1 tsp. Stevia 2 Tbs. light Soy sauce 3 Tbs. rice Vinegar or raw, unfiltered apple cider vinegar 1 Tbs. extra virgin Olive Oil 1 tsp. cold pressed Flax-seed oil pinch Cayenne

Combine the salad ingredients in a large salad bowl.

In a smaller bowl, blend the garlic, ginger, tahini and Stevia to form a thick paste. Slowly add the soy sauce, vinegar, oils and cayenne and mix thoroughly.

Add to salad, toss well and serve.

Note:  This recipe has 6gr of fiber to 20g carbs... very good on based on our Good Carb Formula.

~ Enjoy! ♥

I loved this article.

The Antioxidant Capacity of Veggies, Fruits n' Spices

This table shows the anti-oxidant potency, ORAC (Oxygen radical absorbant-capacity) value of the listed foods.

An  intake of at least 8,500 ORAC is recommended, and yet most of us only get around 1,800 units per day.

>>  People with high oxidation levels (athletes, runners..) may need 10,000 units or more to maintain a healthy immune system.

Diet is the preferred way to increase your levels, as opposed to supplements, but most people don't seem able to fit 7 -8 servings of these fruits and vegetables a day.  That's why taking pharmaceutical-quality antioxidants is critical.  I can guide you in selecting trusted brands, and the top hitters.

Organic foods with deeper, darker colors have higher anti-oxidant levels.  Commercially raised, sprayed produce offers much less, and actually taxes your immune system.

The Antioxidant Capacity of Fruits and Vegetables

Blueberries	1 cup	3240
Cinnamon, ground	¼ tsp	2675
Pomegranate juice	5 ozs	2450
Pomegranate juice	5 ozs	2450
Blackberries	1 cup	2932
Strawberries	1 cup	2288
Figs	½ c.	2124
Oregano leaf, dried	¼ tsp.	2001
Prunes	4 pitted	1848
Pomegranate	½ pomegranate	1654
Turmeric	¼ tsp	1592
Raspberries	1 cup	1510
Brussels Sprouts	6	1236
Green Tea	1 teabag, steeped 5   mins	1200
Raisins	¼ cup	1019
Spinach, steamed	½ cup, cooked	1089
Kale	½ cup, cooked	1150
Oatbran	1/2 cup	992
Orange	1	982
Plum, dark purple	1	949
Cabbage, purple	½ cup	924
Cranberries	½ cup	831
Broccoli Florets	½ c. cooked	817
Parsley, dried	¼ tsp.	743
Beets	½ cup, cooked	715
Spinach, Raw	1 cup	678
Basil leaf, dried	¼ tsp	675
Cantaloupe	½ melon	670
Beans, baked	½ cup	640
Plum, red	1	626
Grapefruit, pink	½	580
Pepper, Red	1 med. Pepper	540
Watermelon	1/16th,   10” diameter	501
Kiwi	1	458
Cherries	10	455
Asparagus	8 spears	900
Beans, Kidney	½ cup, cooked	400
Eggplant, with skin	½ cup, cooked	386
Onion	½ cup chopped	360
Corn	½ cup cooked	330
Yam or sweet potato	½ cup cooked	301
Pumpkin	½ cup mashed	301
Apple	1 medium	300
Peas, frozen	½ c. cooked	291
Ginger, ground	¼ tsp.	288
Banana	1	252
Applesauce	½ cup	250
Mango	1/2 cup	246
Potatoes	½ cup cooked	244
Cauliflower	½ cup cooked	234
Tomato	1 medium	233
Zucchini	½ cup, cooked	230
Pear	1 medium	222
Leaf Lettuce	10 leaves	200
Tofu	½ cup	195
Squash, yellow	½ cup, cooked	183
Grapes, red	10	177
Apricots	3	175
Carrots, cooked	½ cup	160
Tomato sauce	¼ cup	149
Avocado, Florida	½	149
Peach	1 medium	137
Green beans	½ cup cooked	125
Melon, honeydew	1/10th	125
Lettuce, iceberg	5 large leaves	116
Carrots, raw	½ cup	115
Grapes, white	10	107
Cabbage, white	½ cup	105
Celery	½ cup, diced	60
Cucumber	½ cup, sliced	28

Flourless Almond-Butter Apricot Cookies

This is a somewhat delicate cookie since it is flourless. 1 c. roasted Almond Butter, drain off oil 2/3 c. Xylitol (or 1 Tbs. Stevia) 1 omega-3 Egg 1/4 tsp. Vanilla or Almond extract 1/3 c. dried Apricots, chopped

Preheat oven to 350º.

Using mixer, beat almond butter and xylitol until blended. Add egg, vanilla and apricots.

Form into 1-inch balls and place in rows on large, ungreased baking sheet.  With a fork made a criss-cross patter on each cookie to flatten.

Bake 12-14 minutes.  Oil will pool as they cook.

Cool thoroughly on baking sheet to keep from crumbling.

P.S. You can make this a Vegan recipe by substituting 1 Tbs. freshly ground flax seeds for egg.

~Bon Apetit! ♥

Heirloom Tomato Salad with Mint

Nothing is as refreshing to me as the flavors of fresh, vine-ripe tomatoes and freshly chopped mint. Add a drizzle of virgin olive oil and a light sprinkle of salt... and you're done! Well, this recipe adds two B's to raise the taste-bud orgy...basil and balsamic vinegar.

3 Tbs. Balsamic vinegar 1 Tbs. extra virgin Olive oil 3 lbs. mixed organic heirloom Tomatoes, firm 3 Tbs. fresh organic Mint, chopped 3 Tbs. fresh organic Basil, chopped Salt and cracked black pepper Shredded rice or almond cheese (if you can eat dairy, use Asiago shavings)

In a small bowl, mix/whisk together oil and vinegar.

Rinse and core tomatoes, and slice 1/3" thick. Arrange on a platter in layers drizzling dressing over tomatoes and sprinkle mint, basil, salt, pepper and cheese evenly over each layer.

Cover and chill at least 30 minutes or up to 4 hours.

~ Cheers! ♥

Red Clover

This common plant contains an astonishing 125+ chemical constituents, including many minerals, vitamins, and amino acids. Like soy, it contains genestein, and also daidzein, daidzen, and daidzen-glycoside.  This is one reason former USDA herbalist James Duke, PhD, included red clover flowers as an ingredient in his cancer prevention salad. At Purdue University, scientists showed that an extract of red clover “significantly inhibited” a common carcinogen and decreased its binding to DNA by 30 to 40 percent.

A major active compound was then isolated from the clover and identified as biochanin A.

Red clover tea is sweet tasting and innocuous. Through summer and fall you can usually find red clover growing wild (choose a non-polluted area!). Just use one or two clover heads per cup of tea. You may also include whole fresh red clover heads in salads.

Abstract: The Red Clover (Trifolium pratense) isoflavone biochanin A inhibits aromatase activity and expression.

AHCC - ImmPower

ImmPower : Produced by American Biosciences of Blauvelt, NY  

A fermented extract produced from the mycelium of hybridized medicinal mushrooms grown in the extract of rice bran, AHCC been shown to significantly improve the immune system by increasing the production of the body’s “killer cells”, whose function is to destroy abnormal cells and invading organisms in the body.

Currently used in over 700 clinics throughout Asia, AHCC has gained wide acceptance due to the volume of research devoted to its applications. As the subject of over 100 research papers from the world’s leading research centers, AHCC has been studied at prestigious U.S. institutions such as the UC Davis Cancer Center, Columbia Presbyterian Medical Center, the Yale School of Medicine and the Harvard-affiliated Brigham and Women’s Hospital, among others.

The most important factor driving the acceptance of AHCC at cancer clinics has been its impact on reducing the side effects of chemotherapy. AHCC has been shown to help reverse the suppression of immunity (that results from cytotoxic chemotherapy treatments) by significantly raising patients’ white blood cell counts, as well as contribute to the prevention of chemically induced alopecia (hair loss), the reduction of nausea and vomiting and the protection of the bone marrow (by helping prevent myelo-supression and anemia, which contribute to the patient’s fatigue). Read full article here.

Research shows provides unsurpassed support for the immune system's front-line defenses:*

• Maintaining peak Natural Killer cell function*
• Supporting enhanced cytokine production*
• Promoting optimal T-cell and macrophage activity*

"Animal studies suggest that AHCC has antioxidant effects and may protect against disorders induced by oxidative stress and also enhance resistance against bacterial and viral infections.

A study of healthy subjects aged 50 years and older suggests that AHCC improves T-cell immune responses via increased production of interferon-l and tumor necrosis factor-alpha for up to 30 days after treatment. In healthy humans, AHCC increased dendritic cell number and function."

Herb-Drug Interactions:  AHCC can induce CYP450 2D6. This may decrease the activity of other drugs, like doxorubicin or ondansetron, which are substrates of this enzyme.  Read full article here.

What Happens if Our Cells only Hear Positive Stimuli?

What Happens if Our Cells only Hear Positive Stimuli?.

Garbanzo Beans

Also known as chickpeas, garbanzo beans originated in the Middle East, the region of the world whose cultures heavily rely on this high protein legume. The first record of garbanzo beans being consumed dates back about seven thousand years. They were first cultivated in the Middle East around 3000 BC. Recent studies have shown that garbanzo bean fiber can be metabolized by bacteria in the colon to produce relatively large amounts of short chain fatty acids (SCFAs), including acetic, propionic, and butyric acid. These provide fuel to the cells that line your intestinal wall. The fiber from garbanzo beans helps supports the energy needs of your intestine.

It is recommended that you consume 1–2 cups of legumes per day, at least 4 days per week, to help lower your risk of colon problems, including your risk of colon cancer.

Garbanzo beans also contain more concentrated supplies of antioxidant phytonutrients. The mineral manganese - a key antioxidant in the energy-producing mitochondria found inside most cells - is also provided in excellent amounts by garbanzo beans.

~ Pass the hummus! ♥

Laugh Your Way to Good Health!

M.D. Anderson News Release 01/15/09

To help cancer patients better cope with their diagnosis, the Place ...of wellness at The University of Texas M. D. Anderson Cancer Center has added Laughter Yoga to its extensive list of complementary and integrative therapies.

Created by Indian physician and holistic enthusiast Madan Kataria in 1995, this complementary therapy combines humor, gentle exercises and stretches, and yogic breaths. The practice is inspired by the belief that simulated hilarity has the same benefits as genuine laughter and creates an environment where jokes and words are not needed, only amusement and a child-like attitude.

"Cancer patients deal with a lot of stress and anxiety," said Stephen Findley, chaplain in the Department of Chaplaincy and Pastoral Education and Laughter Yoga facilitator at M. D. Anderson's Place ... of wellness. "With something as basic as expressing joy, they can release tension and hopefully view a difficult situation, such as a fighting cancer, as manageable."

As a group, class participants follow their laughter leader through a series of exercises to help everyone bond, diminish individual inhibitions and warm up the body. During the sessions, participants are encouraged by their instructor to maintain eye contact within the group and to "fake it until you make it."

"When cancer patients join the class, they may not feel like participating at first," said Findley. "Because this therapy is a body-mind exercise, as your body feels more relaxed, then mentally you'll allow yourself to be more childlike and adopt a positive attitude."

The sessions have three parts: rhythmic clapping and chanting; laughter exercises; and meditation. One of the exercises involves conducting a "body scan." Starting at the head, patients use their finger to scan their body for pain or discomfort. When an ache is found, everyone is instructed to find amusement in that ache and then express it.

"Laughter Yoga brings a unique element to the Place ... of wellness," said Moshe Frenkel, M.D., medical director of the Integrative Medicine Program at M. D. Anderson. "This complementary therapy allows us to incorporate humor in cancer care and help patients discover a playfulness that reduces stress and anxiety while increasing their pain tolerance.

"We know from multiple studies that laughter causes a positive physiological response - it lowers cortisol levels, improves our immune system function noted by increased number in activated T lymphocytes, increase in number and activity of natural killer cells, increase in salivary IgA, increase in endorphin release and above all reduces stress and anxiety."

By providing these sessions to those impacted by cancer, participants learn how to better manage the every day concerns of fighting their disease with something as unexpected as expressing fun and happiness.

Chaplains Stephen Findley and Christiana Liem are certified Laughter Yoga leaders with the Dr. Kataria School of Laughter Yoga and facilitate three classes per month at M. D. Anderson's Place ... of wellness. The class is open to all those touched by cancer and is free of charge. For a complementary and integrative medicine therapy schedule, please visit http://www.mdanderson.org/departments/wellness/ for more details.

~ Hooray for MD Anderson! ♥

The Reasoning for Seasoning*!

Abstract: The activation of nuclear transcription factor κB has now been linked with a variety of inflammatory diseases, including cancer, atherosclerosis, myocardial infarction, diabetes, allergy, asthma, arthritis, Crohn's disease, multiple sclerosis, Alzheimer's disease, osteoporosis, psoriasis, septic shock, and AIDS.

Extensive research in the last few years has shown that the pathway that activates this transcription factor can be interrupted by phytochemicals derived from spices such as turmeric (curcumin), red pepper, cloves , ginger, cumin, anise, and fennel, basil and rosemary, garlic, and pomegranate (ellagic acid).

For the first time, therefore, research provides “reasoning for seasoning.”*

Suppression of the Nuclear Factor-κB Activation Pathway by Spice-Derived Phytochemicals: BHARAT B. AGGARWAL^*, SHISHIR SHISHODIA.

Article first published online: 12 JAN 2006 - DOI: 10.1196/annals.1329.054

Chocolate Quinoa Cookies - Vegan

I stumbled upon this recipe at foodrefashionista's blog... and was intrigued by the idea of a quinoa cookie! I have adapted it to fit in our cancer prevention diet by adding ground flax-seeds, a little rye flour and substituting coconut oil for coating the cookie sheets.  This is a high protein, high fiber recipe.  I used raw cocoa powder.

Ingredients

• 1 cup cooked Red Quinoa
• 1 Banana
• ¼ cup Almond meal
• ¼ cup White bean flour (or Pamela's Gluten-Free all-purpose flour)
• ¼ c. Rye flour
• 1 Tbs. freshly ground Flax-seeds
• ¼ cup + 1 Tbs. Xylitol (or your preferred  low-glycemic natural sweetener)
• 1 small Apple
• 1 tbsp. raw Cocoa powder
• 2 tsp. Vanilla
• 1 tsp. ground Cinnamon
• 1 tsp. Baking powder
• 1 tsp. Baking soda
• Pinch of Salt
• Coconut Oil for pan

Directions

1. Rinse and cook quinoa according to package directions
2. Put banana, apple and almond meal in processor and pulse until fruit is mashed
3. Mix in the rest of the ingredients
4. Drop batter from a Tablespoon onto  oiled cookie sheets
5. Cook in a 350° F oven for 20 minutes
6. Remove from sheet and cool on racks

Makes about 22 cookies.

~ Buen provecho! ♥

Barley, Veggie Stew - Nutrient Packed!

A powerhouse of healthy foods! This is an excellent immune boosting dish. Make enough to last a few days. You can alternate the protein to break the monotony, or sprinkle a new spice on top each time you have some... cinnamon, thyme..etc.

This is a satisfying meal, good on cool evenings. Serve with a salad and 4 oz. cold water fish.

• 2 tsp. Virgin Olive Oil
• 1 1/2 c. diced organic Onions
• 1 1/2 c. diced organic Carrots
• 1 1/2 c. diced Celery
• 3 small cloves Garlic, minced
• 1/2 lb. of assorted organic Mushrooms, cleaned and sliced
• 2/3 c. of Pearl Barley, rinsed
• 4 c. organic Veggie Broth
• 1 Bay Leaf
• 1/2 tsp. Sea Salt
• 1/8 tsp. ground Black Pepper
• 4 shakes of Cayenne Pepper (to taste)
• 2 organic Bell Peppers, 1 Red, 1 Green, diced
• 3 Tbs. of fresh organic Parsley, chopped

On medium-low heat, sauté the onion, carrots and celery in 2 teaspoons of olive oil for 4 minutes.

Add the garlic, stir for a minute and then the mushrooms. Cook until they soften, about 5 to 8 minutes.

Add the barley, veggie broth, bay leaf, salt, black pepper and cayenne (NOT the peppers) and bring to a boil. Lower the heat, cover and cook for 35 minutes.

Add the peppers and cook an additional 15 to 20 minutes or until the barley is tender and much of the broth is absorbed.

Remove the bay leaf and garnish each bowl with ½ Tbs. of parsley.

Enjoy! ♥

Artichoke - The Secret Warrior!

Native to the Mediterranean region, the artichoke is the edible flower bud of a thistle-like plant in the sunflower family. While its thorny leaves may deter us from approaching it; a treasure lies at its heart.

Although artichokes have been eaten for more than 3000 years. California produces 100 percent of the U.S. commercial artichoke crop, rivaled in popularity only in France and Italy.

Artichokes are a good dietary source of phosphorus, magnesium, iron, niacin, vitamin B1 and vitamin B2, and includes some folate, manganese, and zinc. Artichokes have been shown to have antioxidant, anti-fungal, anti-genotoxic, liver-protective and hypoglycemic activities, as well as reducing cholesterol and ameliorating indigestion and irritable bowel syndrome.

There are over 200 scientific articles on artichoke or one of its phytochemical. Researchers at the University of Georg-August in Germany showed that one of its phytochemical interfered with estrogen receptor which promoted the secretion of PSA in prostate cancer. Furthermore, this functional food possesses the ability to inhibit the angiogenesis related to cancer. Other studies demonstrated anti-proliferation and apoptotic proprieties and also inhibit inflammation.

In 2008, scientists from Rome showed that the edible parts of the artichoke had a “marked antioxidative potential” that protects normal liver cells from oxidative stress. It also reduced the viability of cancer cells and led to their programmed cell death, or apoptosis.  (Miccadei S, Di Venere D, Cardinali A, et al. Antioxidative and apoptotic properties of polyphenolic extracts from edible part of artichoke (Cynara scolymus L) on cultured rat hepatocytes and on human hepatoma cells. Nutr Cancer. 2008;60:276-283)

Artichoke extract has been shown to inhibit proliferation and induce apoptosis in triple negative breast cancer cells in the laboratory. Flavone components of artichoke (apigenin and luteolin) have been shown to induce apoptosis across a variety of breast cancer cell lines.

So, artichoke seems like a healthy veggie choice!

You can simply steam or add artichokes to stews, but for those who can't do that every day and want a more consistent ingestion, there are supplements made from concentrated leaf extract. They are not expensive: on the Internet they sell for 5 to 10 cents per capsule.

A standard dose has not been established, but in studies on indigestion patients have taken one to two 320 mg capsules three times per day, preferably with meals.

Resources:

1. Nutr Cancer. 2008;60(2):276-83. Antioxidative and apoptotic properties of polyphenolic extracts from edible part of artichoke (Cynara scolymus L.) on cultured rat hepatocytes and on human hepatoma cells. Miccadei S, Di Venere D, Cardinali A, Romano F, Durazzo A, Foddai MS, Fraioli R, Mobarhan S, Maiani G. 2. Phytother Res. 2008 Feb;22(2):165-8. Growth inhibitory effect of ethyl acetate-soluble fraction of Cynara cardunculus L. in leukemia cells involves cell cycle arrest, cytochrome c release and activation of caspases. Nadova S, Miadokova E, Mucaji P, Grancai D, Cipak L.

~ Be Well. ♥

Dark Green Leafy Vegetables (Organic)

Mom said 'Eat Your Veggies'..and we pouted. But Mom was wiser than we ever suspected!

 

Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory, dandelion and Swiss chard are excellent sources of fiber, folate and a wide range of and flavonoids.

Carotenoids are a group of phytonutrients that lend the red, orange and yellow hues to fruits and vegetables...beta-carotene, lycopene, lutein, etc..  Carotenoids are present in all living organisms, but humans are not able to make them and must get them from food.

Carotenoids seem to prevent cancer by acting as antioxidants. Some laboratory research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer.

The Second Expert Report noted probable evidence that foods containing folate decrease risk of pancreatic cancer and that foods containing dietary fiber probably reduce one’s chances of developing colorectal cancer.

Berry Lemon Zest Pancakes - High Fiber

What better way to start the weekend than with a treat.  I don't often indulge in a mostly carb breakfast, but once a week, a high-fiber-carby-yummy treat is good for the soul...and that's good for the body.

I chopped some of the strawberries into the batter...added 1 Tbs. of flax-seed to the already hi-fiber buckwheat mix, an egg, the blueberries and 1 tsp. grated lemon zest.

Oh, and instead of milk I use Almond milk.

Oops! I forgot to show you the bar of 85% dark chocolate! Well, that's in the next photo...but I used 1 ounce to melt on and between the hotcakes.

Add the green tea with pepper and probiotics sprinkled on the rest of the strawberries, and you're ready to soothe the beast within!

P.S. If you like your cakes a little sweeter, use Farmer John's Maple Syrup made with Xylitol.

~ Cheers! ♥

Sugars and Sweeteners - Glycemic Index

It's not easy to shop for foods by glycemic index unless you know what that is.  Once you have the ratings you can incorporate them into your shopping list before you leave the house.  With this in hand, and soon in your head!, you will be able to make intelligent choices about what is 'healthy'. The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) level. A food with a low GI will typically prompt a moderate rise in blood glucose, while foods with a high GI may cause our blood glucose level to spike above the optimal level.

An awareness of foods' Glycemic Index can help you control your blood sugar levels, and may help you prevent heart disease, improve cholesterol levels, prevent insulin resistance and type-2 diabetes, prevent certain cancers, and achieve or maintain a healthy weight.

Note: A study tracked participants for year and found that overweight people on a low-carb, low-glycemic-index diet lost just as much weight -- 8% of their original weight -- as people on a reduced-fat, high-glycemic-index diet. So as long as you stick with healthy fats (Coconut and Olive oil), your focus should be on the GI of the foods you eat.

Artificial Sweeteners N/A Never a Healthy Sugar Alternative All artificial chemical sweeteners are toxic and can indirectly lead to weight gain, the very reason many people consume them. They should be avoided. In fact, given a choice between high fructose corn syrup and artificial sweeteners, we recommend high fructose corn syrup by far (though it's essentially asking if you should consume poison or worse poison).

Stevia 0 Best Healthy Sugar Alternative Though it is 200-300 times sweeter than table sugar, stevia is not a sugar. Unlike other popular sweeteners, it has a glycemic index rating of less than 1 and therefore does not feed candida (yeast) or cause any of the numerous other problems associated with sugar consumption. Please note that Stevia and Truvia are not the same thing.

Xylitol 7 Xylitol is a natural sugar alcohol sweetener found in the fibers of fruits and vegetables which can cause bloating, diarrhea, and flatulence with initial consumption. It's said to be safe for pregnant women, and is said to possibly treat ear infections, osteoporosis, respiratory infections, candida, and is it even helps fight cavities. In fact, in Finland, virtually all chewing gum is sweetened with xylitol.

Agave Nectar 15-30 * Although it has a low-glycemic index, Agave syrup is made from the Blue Agave plant by the extraction and purification of "sap" from the agave plant, which is broken down by natural enzymes into the mono-saccharides (simple sugars): mainly fructose (70-75%) and dextrose (20-26%).

* Agave nectar is 90% fructose. If excessive fructose is causing our obesity, diabetes, and metabolic syndrome epidemic, then agave might be worse than high fructose corn syrup (55% fructose) and worse than table sugar.

Fructose doesn’t stimulate insulin release and as a result, doesn’t stimulate the release of another hormone that makes us feel full. Plus, fructose goes to the liver to be broken down, and there it is converted to fat, which can raise cholesterol and triglycerides.

Furthermore, much of the Agave Syrups sold in stores are made from fructose and have little or no actual Agave sap in them.

Fructose 17 Though fructose has a low glycemic index rating, fructose consumption should be limited. Fructose is linked to heart disease as it raises triglycerides and cholesterol. It is devoid of nutrition. Refined fructose puts an enormous strain on the liver.

Brown Rice Syrup 85 It is not recommended for diabetics, since its sweetness comes from maltose, which is known to cause spikes in blood sugar.

Raw Honey 30 A Healthy Sugar Alternative in moderation With antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates, and phytonutrients, raw, unprocessed honey is considered a super-food by many alternative health care practitioners and a remedy for many health ailments. Choose your honey wisely. There is nothing beneficial about processed honey.

Coconut Palm Sugar 35 Originally made from the sugary sap of the Palmyra palm , the date palm or sugar date palm (Phoenix sylvestris). It's also made from the sap of coconut palms. With a relatively low glycemic index, Coconut palm sugar is the new rage among health nuts. It's often called "coconut nectar sugar" or "coconut sugar".  BUT.. The composition of coconut sugar (also known as gula kelapa, jaggery or gur) obtained from three locations in Indonesia was determined using HPLC. Sucrose was the major component of all samples (70-79%) followed by glucose and fructose (3-9% each).

Apple Juice 40 Fresh apple juice is good for you, though we recommend eating fresh raw whole apples. Concentrated apple juice (sometimes used as a sweetener) is closer to refined sugar than fresh apple juice.

Barley Malt Syrup 42 Barley malt syrup is considered to be one of the healthiest sweeteners in the natural food industry. Barley malt is made by soaking and sprouting barley to make malt, then combining it with more barley and cooking this mixture until the starch is converted to sugar. The mash is then strained and cooked down to syrup or dried into powder.

Amasake 43 This is an ancient, Oriental whole grain sweetener made from cultured brown rice. It has a thick, pudding-like consistency. It's not easy to find in the U.S., but it is a great alternative to refined table sugar.

Sugar Cane Juice 43 Healthy Sugar Alternative in moderation.  Sugar cane juice has many nutrients and other beneficial properties and is said by some health practitioners to be almost as medicinal as raw honey. The use of this substance (in moderation of course) has not been associated with any negative side effects or dangerous medical conditions.

Organic Sugar 47 Organic sugar comes from sugar cane grown without the use of chemicals or pesticides. It is usually darker than traditional white sugar because it contains some molasses. (It has not been processed to the degree white sugar is processed).

Maple Syrup 54 Maple syrup is made by boiling sap collected from natural growth maple trees during March & April. It is refined sap and is therefore processed.  It has a high glycemic index, and though it is much more nutritious than refined table sugar and high fructose corn syrup, there are better choices.

Evaporated Cane Juice 55 Evaporated cane juice is often considered unrefined sugar, but juicing is a refining process, and evaporating refines further. Though better than turbinado, cane juice (unevaporated) is a better choice as a sweetener.

Black Strap Molasses 55 White refined table sugar is sugar cane with all the nutrition taken out. Black strap molasses is all of that nutrition that was taken away. A quality organic (must be organic!) molasses provides iron, calcium, copper, magnesium, phosphorus, potassium and zinc, and is alkalizing to the body.

Turbinado 65 Turbinado sugar is partially processed sugar, also called raw sugar.

Raw sugar 65 Raw sugar is not actually raw sugar. It is processed, though not as refined as common white table sugar. Therefore, given a choice between raw and white, choose raw. There are many variations of raw sugar with names depending on how refined it is.

Cola (and most other sodas) 70 Though cola has a lower GI ranking then some might expect, there are many other reasons to avoid cola, or any type of soda. There is nothing beneficial to the human body inside a can of soda (not to mention we should avoid drinking out of aluminum cans!).

Corn Syrup 75 Corn syrup has very little nutrition and should be avoided.

Refined, Pasteurized Honey 75 The nutrition is gone, and there is often high fructose corn syrup added to processed honey. Refined pasteurized honey is no better than white table sugar.

Refined Table Sugar 80 Conventionally grown, chemically processed, and striped of all beneficial properties, many health advocates believe that refined sugar is one of the two leading causes (high fructose corn syrup is the other) of nearly every health ailment known to man (or woman or child). Not only does it have a high GI ranking, but it also is extremely acidic to the body causing calcium and other mineral depletion from bones and organs (sugar is alkaline but has a very acidic effect on the body).

High Fructose Corn Syrup 87 Many health advocates believe that high fructose corn syrup and refined sugar are the two biggest contributors to health ailments in our society. High fructose corn syrup is a combination of sucrose and fructose.

Glucose (AKA Dextrose) 100 White bread was the benchmark, but for consistency glucose now holds the rating at 100.

Maltodextrin 150 Foods that have maltodextrin often say "Low Sugar" or "Complex Carbohydrate", but this sweetener should be avoided!

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  ~ To Your Health! ♥