New Healing Foods

Now more than ever, researchers are discovering that what we eat makes a difference, not only in the way we look and feel, but also in the length and quality of our lives. Inspired by this, I’ve uncovered important research on natural healing foods such as buckwheat, lentils and tea that might be of interest to you.

1. Buckwheat contains a variety of flavonoids that help block the spread of cancer, and reduces the risk of heart disease. Recent research shows that a diet high in dietary flavonoids may help keep your brain sharp as you age (American Journal of Epidemiology, 15 June 2007).

Buckwheat is a unique healing food because it’s a carbohydrate that digests more slowly than other types of carbohydrates. This allows blood sugar levels to rise more slowly and helps you stay full longer, making it easier to control your weight. Finally, because buckwheat is gluten-free, it’s appropriate for those with Celiac disease and wheat sensitivities.

Buckwheat is often served as a side dish in the form of kasha (porridge). Kasha is easy to cook, inexpensive and can be stored for a long period of time. Additionally, buckwheat flour can be used to make breads, muffins and pancakes. There are hot cereals that contain buckwheat as well.

Buckwheat can be purchased at most local supermarkets located in the rice section in the form of kasha.

Click here for more details on the health benefits of buckwheat

2. Lentils are a great source of the B vitamin folate, which is heart protective and prevents neural tube defects. Also, it’s a terrific source of vegetarian protein and fiber. Lentils also contain bone-friendly calcium as well as vitamins A, B, phosphorus and iron.

Lentils and beans used to be called the “poor mans’ meat”, as they’re loaded with protein and unlike meat, light in saturated fat (and fat in general).

They make great soups, stews, salads and come in so many varieties, the possibilities are endless.

Lentils can be easily found in the rice and bean section at your local supermarket.

Click here to read more about the health benefits of lentils

3. Green tea, black tea and white tea are all cancer protective and booster your metabolism.

According to a new study from Dartmouth Medical School, folks who consumed at least one cup of tea daily were significantly less likely than their non-tea-drinking counterparts to develop skin cancer (specifically basal cell and squamous cell carcinomas).

Tea contains polyphenols, which have a plethora of health benefits such as:

- Preventing cholesterol from oxidizing and fouling blood vessels that affects the arteries that lead from the heart and also the brain.
- Prevents the formation of potential carcinogens.
- Prevents the pain of toothaches since it contains compounds that act as antibiotics.
- Limits the damage that moderate UV radiation inflicts on the skin.

Tea leaves or bags can be found at your local supermarket in the beverage isle or at your favorite coffee and tea store.

Click here to make the perfect cup of tea

 

 

Chocolate Bliss – the myth and the reality

Being a confirmed chocoholic and a health nut, I’ve had to justify and rationalize my passion with my profession for a long time. Just recently, with the extensive research being done on the health value of chocolate, I’ve discovered a wealth of information that’s definitely fueled my interest, and I thought it might help you, too.

Flavonoids provide important protective benefits to plants, such as repairing damage and shielding them from environmental toxins. When we consume flavonoids found in plant foods, it appears that we also benefit from this antioxidant power. As you may know, antioxidants are believed to help the body’s cell resist damage caused by free radicals, formed by normal bodily processes such as breathing or environmental contaminants like cigarette smoke. If the body lacks antioxidants, free radical damage can lead to increases in LDL (the “bad” cholesterol in our body) oxidation and plaque formation on the arterial walls.

The good news in all of this is that chocolate contains flavonoids! But before you grab that candy bar, here’s what you should know:

The processing of cocoa into chocolate treats involves several steps to reduce it’s naturally pungent taste. It is the flavonoids (the specific type in chocolate are called polyphenols) that provide this taste. So, the more processed the chocolate, the more flavonoids are lost.

To date, it appears that dark chocolate contains the most flavonoids. However, milk chocolate fanatics take heart, there’s more research being done in this area.

The fat in chocolate, it turns out, isn’t as bad for you as once believed. Since chocolate is made from cocoa butter, it’s comprised of equal amounts of oleic acid (a heart-healthy monounsaturated fat also found in olive oil), stearic and palmitic acids. Stearic and palmitic acids are forms of saturated fats, which are not healthy. Stearic acids appear to have a neutral effect on cholesterol, but palmitic acid does raise cholesterol levels. However, it’s only 1/3 of the fat calories found in chocolate.

Enjoy a small serving (one ounce is a serving, and that’s usually just a small square) as often as once a day – and check back for more information on this delicious topic.

Snack Yourself Skinny

Do you envy people that seem to eat all day long, yet maintain a healthy weight? Wish you could too? Well, read on, because grazing is definitely in your future as a healthy eater.

According to the American Heart Association, the original research on the effects of many small meals found that if you took one day’s food intake and divided it into 17 mini meals, total blood cholesterol dropped, especially the “bad” cholesterol. While eating 17 times a day is not practical for most people, eating five to six meals a day, instead of two or three, can have a number of health benefits. There is also some evidence that people who snack wisely may find weight control easier.

Additionally, nibbling or snacking can be useful for diabetic management because it keeps blood sugar levels more even without the big demand for insulin created by larger meals. Long periods without meals can increase impulse eating, making it more difficult to eat reasonable amounts at meal times.

Instead of:	Choose:
Ice cream	Nonfat frozen yogurt
Doughnuts	Raisin bagels
Cheddar cheese/crackers	String cheese/whole wheat cracker
Peanuts	Popcorn
Chocolate Chip Cookies	Whole wheat animal cookies

To be a successful healthy snack eater, plan to keep some of these quick and easy 50-calorie options on hand, when you’re ready to nibble:

• 5 dried apricot halves
• 2 slices of whole grain crisp bread
• 2 cups of air-popped popcorn
• 12 grapes
• 1 small apple
• 2 regular whole wheat breadsticks
• 2 squares of whole what graham crackers
• 1/2 cup nonfat cottage cheese
• 1/2 cup nonfat yogurt

Click here for more great healthy snacking strategies!