We can all agree that Breast Cancer Awareness Month pretty successfully lives up to its name. With ribbons, “walks of awareness,” and the ubiquitous pinkness all around us, it’s safe to say that our awareness gets raised during the month of October. Now that our eyes are open and our consciousness has been engaged, just what can we actually do?

With the knowledge that 1 out of every 8 woman will be diagnosed with breast cancer at some point in her lifetime, we are all compelled to ask, “how can I reduce my risk?” Although we cannot control the environment at large, we can make choices about how and what we eat. With this in mind, here are some suggestions, from scientific literature, that have demonstrated a positive impact on reducing the risk of breast cancer for all women regardless of age or stage of maturation. Incorporating these simple steps is empowering, liberating, and gives all of us a sense of hope in the context of our potential risk.

General Dietary Guidelines

Choose organic when possible and available.

• Organochlorine compounds (OCC) have been implicated in the etiology of estrogen-related disorders due to their estrogenic potential.

Prioritize plant-based foods. 

• Phytonutrients such as indoles, sulforaphane glucosinolate, carotenoids, and isoflavones have demonstrated their potentials to lower the risk to cancer in general and to reduce the risk of breast cancer through various cellular and biological mechanisms.

Build your diet on 8-10 servings of vegetables and fruit daily.

• Start with at least 6-7 servings of vegetables a day.
• Try to include at least 1 serving from the cruciferous family of vegetables daily.
• Eat a bowl of salad once a day.
• Include a blended or juice “green drink” daily, or at least 5x week.
• Steam, stir-fry, bake, or roast the remainder of your daily vegetable intake.
• Warm up with a bowl of vegetable soup.
• Snack on raw or dehydrated vegetables with a healthy dip such as hummus or guacamole.
• Choose 2 servings of low glycemic fruits.
• Try to include pomegranate seeds or 1 ounce of unsweetened pomegranate juice several times a week.

Layer in 1 serving of legumes and unrefined whole grains

• Include ½ cup of legumes and ½ cup serving of high fiber whole grains.

Include raw nuts and seeds

• Consume 1-2 tablespoons of flax and chia seeds daily.
• For additional protein and fiber, add in 1-2 tablespoons raw hemp seeds.
• Munch on 2-3 Brazil nuts, 3-4 macadamia nuts, and 8-10 almonds or walnut halves.

Consume 35-45 grams of fiber daily.

• To ensure you reach this goal, include as suggested above — high fiber vegetables, legumes, unrefined whole grains, and raw seeds — in your daily menu.

Garnish your plate with protein.

• Choose from wild-caught fish, organic free whole eggs (if tolerated), organic free-range chicken or turkey, and organic free-range beef, bison, buffalo, or lamb.

Dress your food with healthy fats.

• Include wild-caught fatty fish and other sources of omega 3s such as walnuts and chia seeds.
• Avoid trans-fats and excessive saturated fats.
• Choose organic cold pressed olive oil, coconut oil, or avocado oil for salad dressings, medium temperature cooking and baking.
• Add avocado to your salad bowl.
• Add desiccated, unsweetened coconut to your blended drink.

Flavor your meals with fresh or dried herbs and spices.

Drink at least 10 glasses of alkaline water daily.

Drink 1-3 cups of organic green tea daily.

Ensure adequate vitamin D intake. Supplement to achieve a blood level of about 60 – 70 ug/dl.

Avoid all processed and refined grains, flour and sugar.

• Cancer is a sugar feeder. Refined grains and sugar raise insulin and insulin-like growth factor IGF-1 levels, which stimulate cancer cell growth.

Avoid all processed meat, fish, and dairy foods.

• Even 1 drink a day, such as ½ glass of wine, has been associated with an increased breast cancer risk.

Avoid or limit alcohol consumption.

• Even 1 drink a day, such as ½ glass of wine, has been associated with an increased breast cancer risk.

Other important Lifestyle Choices

• Ensure adequate sleep. 

  • Low levels of melatonin, the hormone secreted by the pineal gland and responsible for our sleep/wake cycles, has been associated with an increased risk of breast cancer.

• Incorporate aerobic exercise daily. 

• In addition, try to include yoga, Tai Chi or Qi Gong 1-2x week.

• Don’t sweat the small stuff.

  • Stress increases the production of cortisol, which results in an increased production of blood glucose. Unless aerobic movement is used to lower the blood sugar level, the increased level will trigger the production of insulin and IGF-1.

The goal of transforming our diets to reduce our potential risk to breast cancer should be incorporated in a way that is not only nutrient dense, but particularly flavorful to ensure compliance over time. Relative to these suggestions, I have provided a recipe as an example of how to blend these powerful ingredients into a delicious and nutritious meal that you can enjoy any time of the day. 

Warm Kale, Quinoa and Lentil Salad with Walnuts, Pomegranate and Chia Seeds

Ingredients

Process

• Rinse quinoa under running water for 3 minutes to remove bitter saponins.
• Combine water and broth in a pot and bring to boil.
• Add lentils, chopped onion, garlic, and jalapeno pepper to the boiling liquid.
• Reduce heat to medium, and cook, covered, for 10 minutes.
• In a separate bowl, mix the rinsed and drained quinoa with the cumin, curry powder, salt, pepper, cinnamon, coriander, cardamom, and cloves and add to the lentils.
• Return the heat to a boil.
• Reduce to medium temperature and cook, covered, for about 10 minutes or until the quinoa is tender.
• Add the kale to the pot and cook for an additional 10 minutes or until all ingredients are tender.
• Place in a bowl, allow to cool slightly and garnish with chia seeds, chopped walnuts and pomegranate seeds.

Bon Appétit!

(Original post on boomspot)

Let’s drill down into one of the planet’s richest, most colorful, and aromatic spices that at once conjures images of rituals, mysticism, and cuisine. We’re talking about what was once called “Indian saffron” — the long revered spice of turmeric. While that may have been the description most commonly associated with this eastern spice, there is a side to this root with profound health benefits that far too often remains unsung.

Turmeric has long been used as a powerful anti-inflammatory in both Chinese and Indian systems of medicine. Turmeric comes from the root of the Curcuma longa plant and is native to Indonesia and South India, where it has been harvested for more than 5,000 years. For centuries, turmeric has proven to be an important component of Ayurvedic pharmacopeia, the traditional Indian medical system.

Curcumin, the yellow or orange pigment that gives turmeric it’s distinct color, has been identified as the primary phytonutrient in turmeric responsible for the anti-inflammatory as well as antioxidant effect. In fact, numerous research studies have been conducted in a variety of health conditions including Inflammatory Bowel Disease (IBD), Rheumatoid Arthritis, Cystic Fibrosis, Cancer, Cardiovascular disease, and Alzheimer’s disease to determine the potential of curcumin to slow the disease processes of these chronic degenerative conditions.

One of the primary areas of research that I have reviewed the most with regards to the health benefits of turmeric is in the field of neurological disease. Turmeric has demonstrated the potential to increase the production of antioxidants in the brain, reduce the inflammatory response, and protect the myelin sheath from free radical damage. In addition, research has also verified turmeric’s potential to clear amyloid protein fragments as well as preventing their accumulation. The potential for turmeric to clear amyloid protein fragments occurs through the activation of important immune cells, commonly known as macrophages. Macrophages are part of the innate immune system. Macrophages are responsible for engulfing and destroying abnormal cells and suspected pathogens.

In addition to the potential health benefits already described, turmeric has also been shown to provide:

Anti-inflammatory protection

The anti-inflammatory potential is achieved through curcumin’s ability to block NF-kappa B, a primary cellular mediator of the inflammatory process. Unlike drugs, which are often associated with numerous side effects, as well as potential toxic effects, curcumin produces no toxicity, even in long-term use.

Antioxidant protection

As an antioxidant, curcumin neutralizes free radicals that have the potential to damage healthy cells, cellular DNA, and cell membranes.

Support Liver Function

Curumin has demonstrated the potential to support the detoxification of several environmental toxins and dietary carcinogens as well as increase the body’s production of two important enzymes that are central to the detoxification process.

To increase the potential health benefit of curcumin, research has shown that combining turmeric with other phytonutrient dense vegetables such as onion (rich in quercetin), and the cruciferous vegetables (abundant in isothiocyanates), may both prevent and inhibit the growth and metastasis (spread) of certain types of cancer cells including but not limited to both colon and prostate cancer.

This powerful nutrient offers hope to all of us as we mature and consider our vulnerability to common chronic degenerative diseases that seem to be increasing in number, in spite of our efforts to reduce our risk.

Easy Ways to Incorporate Turmeric into your Diet

• Beyond the familiar presence of turmeric in curry, it can be used to flavor many snacks or components of any meal.
• Add turmeric to a salad dressing
• Incorporate with organic mayonnaise to prepare egg salad or devilled eggs.
• Add to your favorite hummus or other bean dip recipe.
• Add turmeric to your next homemade pot of soup.
• Add turmeric with cinnamon to sautéed apples.

Taking these suggestions into account, I have created a recipe that combines all three suggested phytonutrients in a delicious stew to be enjoyed at any time of the day. As an additional option, you can transform this stew into a soup by adding vegetable broth and coconut milk, and pureeing the ingredients.

Curried Cauliflower and Chickpea Stew

Ingredients

2 tablespoons coconut oil (you can use olive oil if you prefer)

3 cloves of garlic, chopped

2 teaspoons (or more) curry powder

½ teaspoon ground cumin

1 teaspoon fresh ginger root, chopped

Salt, pepper to taste

1 medium yellow onion, chopped

1 medium head cauliflower, chopped into florets (about 2 lbs)

1 15-oz can organic chickpeas, drained and rinsed

1 15-oz can organic diced tomatoes

Process

• Heat the oil over medium heat in a thick-bottomed pot.
• Add the curry powder, cumin, and garlic and cook, stirring, for 1 minute.
• Add the chopped onion and cook till softened.
• Add the ginger, chickpeas (drained and rinsed), tomatoes (including the juice) and cauliflower florets.
• Season to taste with salt and pepper.
• Bring to a boil, then reduce to a simmer, cover and allow to cook for 15-18 minutes or until the cauliflower is tender.
• Remove from stove.
• Garnish with fresh cilantro and serve.

Curry Roasted Mixed Nuts 

Ingredients

1 cup raw organic almonds

1 cup raw organic walnuts

½ cup raw organic macadamia nuts

½ cup raw organic pumpkin seeds

½ cup desiccated unsweetened organic coconut

2 tablespoons raw honey

2 tablespoons organic butter, melted

5 teaspoons curry powder (or more to taste)

Himalayan salt, to taste

Process

• Preheat oven to 350° F
• Melt the butter and honey over medium heat. Stir in curry powder.
• Transfer the honey butter mix to a bowl and mix in nuts, coconut, pumpkin seeds, and salt. Toss gently to coat.
• Place nuts on a parchment paper lined baking sheet and bake in the oven for about 15 minutes.
• Remove nuts from oven, sprinkle the additional 2 teaspoons of curry powder and return to oven for about 5 minutes.
• Cool and serve.

Bon Appétit!

(Original post on boomspot)

Even if Thanksgiving has come and gone, it’s never too late to impress and enjoy with savory and healthy new methods for preparing Turkey.  Last year, my blog focused on sensational sides. This time around, let’s be healthy, creative, and embrace the main course experience. While most people roast a turkey in the typical, tried-and-true ways, this year, let’s instead choose one of the following 5 healthy and alternative approaches to wowing your guests.

Roasted Turkey

I’ve started with the traditional roasted approach, just so you don’t feel pushed too far to the edge of the cliff with alternative methods. Even the mainstay of roasting can produce a healthy, juicy, perfectly roasted turkey.

Ingredients

• 1 14-pound free-range turkey
• Himalayan salt
• Ground black pepper
• Juice of 1 whole lemon
• 1 small onion, peeled and quartered
• 2 carrots, cut into 3-inch sticks
• 2 stalks celery, cut into 3-inch sticks
• 1 bunch parsley
• Fresh rosemary and thyme

Process

Preheat oven to 400° F.

Remove giblets and clean turkey thoroughly.

Pat the turkey dry with paper towel.

Rub the inside cavity with half the lemon juice and sprinkle with 1 tablespoon salt.

Fill the inside cavity with half the onion, some carrot sticks, some celery sticks and some parsley. Block the entrance of the cavity with parchment paper or sew with metal skewers or kitchen string.

Rub the inside of the neck cavity with a little lemon juice, salt for flavor and fill with a little parsley. Cover the opening with the flap of skin and seal with a skewer or kitchen string.

Rub the outside of the turkey with olive oil, sprinkle generously with Himalayan salt and pepper.

Place the turkey breast side down in the roasting pan.

Sprinkle the outside of the turkey with the fresh sprigs of rosemary and thyme.

Cook the turkey at 400° F, uncovered, for about 20 minutes, then reduce the heat to 325° F and cook for about 2 more hours. Finally, reduce the heat to 225° F and cook until the internal temperature of the dark meat reaches 170° F and the breast reaches about 160° F.

Remove the turkey from the oven. Allow it to sit for about 20 minutes before carving.

Smoked Turkey

Get yourself a smoker. If you’ve passed step one, then congratulations. It’s time to create a juicy, flavorful alternative that your guests will be talking about into the new year.

Ingredients

• 1 14-pound free-range turkey
• ½ cup Kerrigold butter
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 orange, quartered
• Olive oil
• Himalayan salt and pepper
• Butcher twine

Process

Remove giblets and clean turkey thoroughly.

Cut off the wing tips.

Pat the outside of the turkey dry and rub with olive oil and season with salt, pepper and fresh herbs.

Mix the butter with some of the herbs and rub into the inside cavity.

Place orange quarters in the cavity.

Sew the cavity up with metal skewers or kitchen string.

Place turkey in the smoker, and cook on medium low heat (300-350° F)

Cook until internal temperature of the white meat reads 170° F and the dark meat reads 165° F.

Deep Fried Turkey

Who says the folks “down south” have the monopoly on deep-frying? Watch your temperature and don’t over-fry, and you’ll have earned southern-fried bragging rights for this year’s bird.

Ingredients

• 3 gallons grape seed oil for frying
• 1 12-pound free-range Turkey
• ¼ cup Creole seasoning
• 1 white onion

Process

Heat oil in a large stockpot or turkey fryer at 400° F.

Remove giblets and rinse turkey thoroughly.

Pat dry with paper towel and season with Creole spice inside and out.

Place the onion and turkey in a drain basket, neck end first.

Slowly lower turkey into fryer and cook, maintaining the oil temperature at 350° F.

Cook until internal temperature of the white meat reads 170° F and the dark meat reads 165° F.

Brined Herb-Crusted Turkey

Sign up here to begin a couple days in advance, and you’ll have created one of my favorite approaches to preparing an amazingly flavorful and juicy main course.

Ingredients

Brine

• 7 quarts spring water
• 1 quart organic apple cider
• ¾ cup kosher salt
• ⅓ cup organic sugar
• 1 large yellow onion, diced
• 1 large carrot, diced
• 3 ribs celery, diced
• 1 head garlic, cut in half
• ½ bunch fresh rosemary
• ½ bunch fresh sage
• 6 bay leaves
• 1 14-pound free-range Turkey

Herb Crust

• 1 bunch fresh rosemary, leaves finely chopped
• 1 bunch fresh sage, leaves finely chopped
• 3 sticks Kerrigold butter, room temperature
• Kosher salt

Process

Preheat oven to 450° F.

Remove the giblets and rinse turkey thoroughly.

Combine all the brine ingredients in a large container. Add the turkey and leave in the refrigerator for 2-3 days.

Remove the turkey from the brine.

Melt the butter and combine with rosemary and sage in a small bowl.

Season to taste with salt and pepper.

Rub the herbed butter mixture all over the skin and inside the cavity.

Tie the legs together with kitchen string.

Put 2 cups free-range organic chicken stock and 1 cup organic apple cider in the bottom of the roasting pan.

Roast the turkey at 450° F for about 40 minutes.

Lower the oven heat to 350° F for the remainder of the cooking time.

Baste the turkey every 30 minutes.

Add more stock to the roasting pan if necessary.

When the outside of the turkey reaches golden brown, cover with parchment paper.

Cook until internal temperature of the white meat reads 170° F and the dark meat reads 165° F.

Slow Roast Overnight

Looking for something a little different, but not ready to purchase more equipment or start days in advance? How about following the “TV-man” mantra and just “set it and forget it” the night before? With this method you can awaken early to a masterpiece.

Ingredients

• 1 12-pound free-range Turkey
• ½ stick Kerrigold butter, softened
• 2 tablespoon Himalayan salt
• 1 teaspoon fresh ground black pepper
• 2 stalks celery, cut into to 2-inch pieces to fit into turkey cavity
• 1 medium Vidalia or other sweet onion, cut in half
• 1 large carrot, peeled and cut into 2-inch pieces to fit into turkey cavity
• 2 cups boiling water

Process

Preheat oven to 500° F.

Remove the giblets and rinse the turkey thoroughly.

Pat the turkey dry with paper towel.

Melt butter and rub all over the outside of the turkey.

Season the skin and inside cavity with salt and pepper.

Place the celery, onion and carrot in the cavity.

Sew the cavity up with metal skewers or kitchen string.

Place the turkey, breast-side up, in a large roasting pan.

Pour the boiling water into the pan.

Cover with a tight-fitting lid and put the pan in the oven.

Bake for about 1 hour and turn the oven off.

Do not open the oven door.

Leave the turkey in the oven for about 5 hours.

Remove and serve.

(original post on boomspot)

The onset of autumn and cooler weather provides a great opportunity for all of us to indulge our palates in the wide variety of cruciferous vegetables, which aren’t typically cultivated in abundance through the summer. These superfoods deliver a range of healthy nutrients from basic vitamins and minerals to very sophisticated phytonutrients well recognized for their role in cancer prevention. In spite of their pungent odor and bitter taste, their health-promoting potential makes the cruciferous vegetables compelling to consume. Let’s explore these unusual puppies.

These cruciferous vegetables are part of the Brassica genus of plants and include

Nutrients

Cruciferous vegetables are rich sources of a range of nutrients such as: vitamins C, E folate (B9), and K; minerals such as potassium; fiber; and phytonutrients. Among the most well identified phytonutrients in the cruciferous vegetables are beta-carotene, lutein, zeaxanthin and a unique group known as glucosinolates. In fact, it is the sulfur-containing glucosinolates that provide the pungent odor and bitter flavor familiar to the cruciferous vegetables.

Hydrolysis

Through the processes of food preparation, chewing, and digestion of the cruciferous vegetables, glucosinolates are broken down by a chemical reaction called hydrolysis — the addition of water to break down — to form biologically active compounds identified as indoles, nitriles, thiocyanates and isothiocyanates. Indole-3-carbinol (an indole) and sulforaphane (a glucosinolate) have most frequently been studied for their role in cancer prevention in several organs, including bladder, breast, colon, liver, lung, and stomach. Research has included animal studies, epidemiological studies (population based studies), and human clinical trials.

Cancer Fighting Properties

Sulforaphane glucosinalate and Indole-3-Carbinol have demonstrated their potential to inhibit the development of cancer through several biological mechanisms including:

Protecting cellular DNA from damage

Providing antioxidant potential

Inactivating carcinogens, through the process of detoxification

Inducing programmed cell death (apoptosis)

Inhibiting the process of tumor blood vessel formation (angiogenesis)

Inhibiting cancer cell migration (a process required for metastasis)

Exhibiting antiviral and antibacterial effects

Activate the anti-inflammatory cascade

Research has noted that although each compound exhibits its own cancer-preventing potential, they also work synergistically. In addition to the anti-cancer potential, the cruciferous vegetables also provide digestive and cardiovascular support.

Suggested Intake

Cruciferous vegetables should either be consumed raw or chopped and slightly steamed to retain their phytonutrients; however, preparing cruciferous vegetables in novel ways allows us to use these vegetables for any occasion.

Consume at least 3 cups per day in order to achieve cancer-prevention potential. Given the different benefits if each, choose a variety to add to your diet.

Tips for Adding Cruciferous Vegetables to Your Daily Diet

Blanch or steam cauliflower and broccoli, and eat with other raw vegetables as an afternoon snack.

Steam cauliflower, broccoli, and Brussels sprouts, and add to your salad.

Add chopped cruciferous vegetables to soups, stews, casseroles, or stir fries.

Replace lettuce with chopped kale in your salad.

Prepare healthy coleslaw with shredded mixed cabbage and carrot. Dress with organic, cold-pressed olive oil, organic rice vinegar, mustard, and honey. Season to taste.

Add cruciferous vegetables to a frittata or omelet, and eat for breakfast or lunch.

Substitute cauliflower for a grain to prepare your next pizza.

Cauliflower Pizza Crust

Ingredients 

1 Large head of cauliflower, about 7”-8” in diameter

Process

Remove the outer leaves and separate the florets.

Rinse the florets and place wet florets in the bowl of a food processor.

Pulse the cauliflower till it reaches a rice-like texture.

Place the cauliflower “rice” in a glass bowl and microwave for 8 minutes, or place the cauliflower in a baking sheet lined with parchment paper and roast in the oven at 450° F for 15 minutes.

Transfer the cooked cauliflower “rice” to a bowl lined with cheesecloth.

Grab the 4 corners and squeeze out as much liquid as you can, until the cauliflower is dry and looks mashed.

At this point, you can combine the cauliflower with other ingredients such as 1 egg, fresh or dried herbs, and grated cheese.

Flatten the cauliflower mash or mixed cauliflower dough into a pizza baking pan or on a baking sheet lined with parchment paper.

Bake for 15-20 minutes, and remove from the oven.

Top with your favorite pizza toppings and bake again until the cheese turns golden brown.

(Original post on boomspot)

Many of us who consume garlic and onions as a traditional part of our diets are familiar with the lingering odor that remains in our mouths and on our breaths for hours after the meal is complete. What produces these odors are the unique sulfur compounds of the lily or Allium family, which includes onions, leeks, and garlic. In addition to the thiosulfinates, the best known is allicin. Garlic and onions also contain other health-benefiting phytonutrients. Among these are other sulfur-containing compounds including sulfoxides, such as alliin, and dithiins such as 1,2-vinyldithiin. In addition, garlic and onion also deliver powerful flavonoids that have potent beneficial effects on our health.

How Allium Vegetables Benefit Your Health

Antioxidant and Anti-inflammatory Activity

Garlic is a reasonable source of vitamin B6, vitamin C and the minerals manganese and selenium. Selenium is an essential mineral that exhibits potent antioxidant activity by itself, in combination with vitamin E, and when it forms part of the antioxidant enzyme glutathione peroxidase. It also forms part of the selenoproteins, of which the thioredoxin reductase enzyme is one of the best known. This enzyme acts as a master coordinator of the body’s antioxidant potential by regulating the cells’ glutathione status.

Manganese, the other mineral present in garlic, is an essential cofactor in the production of another antioxidant enzyme present in our cells. This enzyme, superoxide dismutase, quenches a free radical generated through the energy-producing pathways of our cells.

One of the mechanisms by which the allicin in garlic has been shown to support the antioxidant activity in our bodies is through its potential to activate Nrf2, resulting in a cascade of events that ultimately leads to the production of very important molecules and enzymes associated with our antioxidant and anti-inflammatory potential, as well as apoptosis — commonly referred to as programmed cell death. The latter is critical for damaged or mutagenic cells to be disposed of before they can trigger a process associated with the development of a cancerous tumor.

Cardio-Protective Potential

Garlic offers cardio-protective benefits through the body’s ability to use the sulfur-containing molecules in garlic to form hydrogen sulfide gas. The hydrogen sulfide gas produced from garlic’s sulfur-containing molecules acts in a similar way to nitric oxide, a compound produced in cells and used by blood vessels for the purpose of dilation and relaxation. When blood vessels are dilated and relaxed, they can produce a healthy blood pressure response.

Research into the cardio-protective benefits of garlic and the other allium vegetables has also revealed their potential to lower blood triglyceride and total cholesterol by 5-15% when consumed as part of a healthy diet. In addition, ajoene – another sulfur compound found in the allium family of vegetables, has been repeatedly shown to exhibit anti-clotting activity by preventing blood platelets from sticking or clumping together to form clots.

The dithiiin, 1,2-vinyldithiin, and another sulfur compound, thiacremonone, have all been recognized for their anti-inflammatory potential. 1,2-Vinyldithiin, in its antioxidant activity, quenches the free radical species that act as scavenger molecules triggering the inflammatory cascade of events. Through the process of quenching these unstable reactive molecules, 1,2-vinyldithiin reduces the risk of oxidative damage.

Antibacterial, Antifungal and Antiviral Properties

Beyond the numerous cardio-protective, antioxidant, and anti-inflammatory benefits of the allium family of vegetables, garlic has also historically been prized for its antibacterial, antifungal and antiviral properties. Specifically, the sulfur compound ajoene has been used to treat Candida albicans, a common fungus associated with fungal infections.

Preparing and Cooking with Garlic and Onions

The health benefits of garlic are best achieved when it is either chopped or crushed. This form of preparation facilitates the conversion of the phytonutrient alliin into alicin, one of the primary compounds associated with the health benefits of garlic. Garlic should also be cooked gently and never over heated to maximize its value.

One of my favorite and easiest ways to prepare garlic and onion for consumption or use is to gently oven roast whole garlic bulbs and onions in their skins. This cooking process results in a very soft flesh that can be spread onto any food or incorporated into any recipe to enhance and develop the flavor.

Oven-Roasted Garlic Bulbs

Ingredients

• 1 or more garlic bulbs
• Olive oil

Process

1. Position a rack in the middle of the oven and heat the oven to 300° F.
2. Peel away the loose skin of the garlic, leaving the bulb intact.
3. Slice ¼ off the top of the bulb, exposing the garlic cloves.
4. Drizzle with a high quality organic, cold-pressed virgin olive oil.
5. Wrap in recycled parchment paper and bake for about 60 minutes or until the garlic cloves are soft to touch.
6. Remove from the oven and use the soft cloves immediately or cool and store in a tightly sealed glass container in the refrigerator for as long as 2 weeks or freeze for up to 2-3 months.

Potential Uses

• Spread onto fresh warm bread or crunchy crackers
• Incorporate into a butter and use as a spread for garlic bread, baked potatoes, or cauliflower mash
• Blend into a salad dressing or mayonnaise
• Mash into homemade hummus, baba ganoush, or other spreads
• Incorporate into a sauce, stew or soup
• Spread onto a grilled piece of meat, poultry, or fish with Himalayan salt and other herbs

Oven-Roasted Whole Sweet Onions

Ingredients

• 6 medium Vidalia onions
• Olive oil
• Himalayan or Celtic salt
• Fresh ground black pepper (if desired)

Process

1. Position a rack in the middle of the oven and heat the oven to 300F.
2. Peel away the loose paper off the whole Vidalia onion, leaving the onion intact.
3. Slice ¼ off the top of the onion exposing the flesh.
4. Place onions in a baking dish lined with parchment paper
5. Drizzle with a high quality organic, cold-pressed virgin olive oil.
6. Sprinkle with Himalayan and fresh ground black pepper.
7. Bake at 300° F for about 50-60 minutes or until the flesh is soft enough to mash with a fork.

Potential Uses

• Mash and spread onto fresh warm bread or crunchy crackers as a jam
• Blend with organic salted butter and use as a spread for garlic bread, baked potatoes, grilled fish, chicken or steak or cauliflower mash
• Blend into a salad dressing or mayonnaise
• Blend into homemade hummus, baba ganoush or other spreads
• Incorporate into a sauce, stew or soup

*Much like the oven-roasted whole garlic bulbs, the oven-roasted whole sweet onions can be mashed, smothered, blended or incorporated into a recipe or simply used as an independent flavor to complement a food.

(Original post on boomspot)

With the enduring summer heat and the abundance of fresh, nutritious offerings from the summer market basket, we need not stray from our commitment and intention to maintain our path to healing, health, and vitality as we negotiate dessert and its delightful iced offerings. In contrast to many commercially available brands, which are often burdened with unhealthy amounts of sugar and fat and also typically contain artificial dyes, flavors and preservatives to make them more appealing. These homemade frozen summer treats are made from simple ingredients and. when consumed in moderation, they are both delicious and nutritious. Indulge and enjoy!

Frozen Vanilla Coconut Ice Cream

Equipment

Ice cream maker
Note: You don’t need one to make this recipe, but they are simple to use.

Ingredients

• 1 can coconut milk, organic full fat
• 4 egg yolks
• 4 tablespoons pure gluten-free vanilla extract (you may substitute with any flavor including chocolate, almond, cinnamon, coffee, etc.)

Process

1. Half fill the bottom of a double boiler or pot with water, boil and reduce to a simmer.
2. Place the top of the boiler or a heatproof bowl over the pot.
3. Pour the coconut milk into the bowl, and add the vanilla extract.
4. Heat till hot, but do not boil.
5. Stir in flavorings such as honey at this point, or add in at the end to preserve the shapes.
6. In a separate bowl, whisk the egg yolks and gently temper by adding in one ladleful of the heated coconut milk. Continue whisking vigorously slowly bringing up the temperature of the whisked egg yolks. Be careful not to cook the egg yolks.
7. Add 2-3 more ladles of the heated milk, whisking continuously through the process.
8. Pour the tempered eggs into the double boiler and continue whisking vigorously.
9. Whisk until a thick custard is formed.
10. Be careful not to overheat the custard and avoid the simmering water from entering the bowl.
11. Remove the bowl from the stove and let cool on the counter.
12. Once the custard has reached room temperature, add flavorings such as berries, desiccated coconut, chopped nuts or cacao nibs.
13. Place the custard in the refrigerator and cool further.
14. When custard is completely cooled, place in the ice cream maker and follow instructions.
15. If you do not have an ice cream maker, place the bowl in the freezer, removing every 30 minutes to stir vigorously. Repeat this process every 30 minutes for 2-3 hours or until the ice cream is set.

Serving

Remove the ice cream from the freezer about 10 minutes before serving.
Plate and garnish with additional topping of choice.

Flavoring Options

• ½ cup desiccated coconut, unsweetened
• 1/3 cup raw cacao nibs
• 1/3 cup chopped nuts of choice
• ½ cup organic berries of choice
• 3 tablespoons raw honey
• Any combination of the above, adjusting the amount of the ingredients

Frozen Key Lime Pie

Ingredients

Crust

• 2 cups raw cashews
• ½ cup desiccated unsweetened coconut
• 1 cup pitted Medjool dates
• 1/8 teaspoon Himalayan salt

Filling

• 2 ripe avocados, peeled and pitted
• 4 tablespoons pure maple syrup or agave syrup
• ½ cup lime juice, fresh squeezed if possible
• 1 tablespoon coconut flour
• 2 cans full fat coconut milk, refrigerated overnight
• 1 teaspoon pure vanilla extract

Process

Crust

1. Combine all ingredients in the bowl of a food processor, fitted with an “S” blade.
2. Process until the ingredients are mixed and broken down well. They should stick together when you pinch a small amount and squeeze.
3. Press the crust into the bottoms of an oiled, 9 x 9” square baking pan

Filling

1. Combine avocadoes, maple or agave syrup, lime juice and vanilla extract in the bowl of the food processor, fitted with the “S” blade.
2. Process until smooth and creamy.
3. Remove the coconut milk from the refrigerator being careful not to shake the cans. Open the cans and scoop out the “cream” that has formed on the top and place in a glass or stainless steel bowl.
4. Whisk with a hand beater until thick and stiff and resembles whipped cream. If the coconut cream removed from can is thin, then you may need to whisk for longer and increase the amount of coconut flour in the avocado mixture to 2 tablespoons instead of 1 tablespoon.
5. Fold the coconut cream into the avocado mixture.
6. Pour the filling over the crust.
7. Cover and freeze for several hours or until firm.

Serving Suggestion
To serve, remove from freezer and let stand at room temperature for about 15 minutes. Cut into squares and divide among plates. Decorate with thinly sliced slices of lime.

Frozen Fruit Bars

There are many variations of frozen fruit bars you can create, which can simply be determined by the flavors you like and what you have available in your summer market basket. Here are some ideas to get you started:

Cucumber, Kiwi and Watermelon Refresher

Ingredients

• ½ cup English cucumber, peeled and diced
• 1 cup kiwi, peeled and diced
• 1 cup watermelon, diced
• 1 cup watermelon juice

Process

Combine diced fruit and cucumber in a bowl and fill 6 (5-ounce) disposable cups. Add enough watermelon juice to cover fruit, and insert ice cream or craft sticks. Place in freezer for a few hours until firm. To remove the ice pops from the cups, run under warm water for a few seconds.

Very Berry Greek Yogurt Cups

Ingredients

• 1 cup organic plain Greek yogurt
• ½ cup unsweetened berry juice
• 2 cups berries of choice
• Honey or maple syrup to sweeten if desired

You can substitute with regular plain organic yogurt or use vanilla yogurt and skip the sweetener. This recipe can also be made with coconut or almond yogurt for a vegan, dairy-free alternative. Any fruit and unsweetened juice can be used to create the flavor you desire.

Process

1. Blend together the yogurt and the juice.
2. Fold in the berries.
3. Sweeten if needed.
4. Divide among 4 (4-ounce) yogurt cups.
5. Freeze for 4 hours, or until solid. To remove the cups, run under warm water for a few seconds.

Frozen Chocolate Banana Pops

Ingredients

• 6 small bananas
• 1 large bar dark chocolate, melted
• Chopped peanuts, or any nut of choice

You can substitute with other fruit such as slices of kiwi, pineapple, strawberries, etc. You can also roll in other crunchy toppings including other nuts and desiccated coconut.

Process

1. Melt dark chocolate in a double boiler, or bowl set on top of a pot to create a double. boiler. Do not overheat the chocolate.
2. Insert a wooden “pop” stick into the banana.
3. Dunk banana into the melted chocolate.
4. Roll into chopped peanuts.
5. Freeze

(Original post on boomspot)

Summer’s bounty offers us so many health-promoting superfoods that it’s impossible to highlight any single one.

What are superfoods, exactly? you may be wondering. Superfoods are plant-based foods containing phytonutrients that help to prevent and/or treat the symptoms of disease. These phytonutrients are often part of the plant’s unique defense system, protecting it from the weather, water supply, pests, fungus and molds, and animals that may feed on them. When we consume these foods, ideally in an organic form to avoid the toxic burden of pesticides, we benefit from these phytochemicals. And when we consume a variety of these potent vegetables, fruits, herbs, spices, nuts, and seeds, rather than large portions of one to the exclusion of others, then we obtain maximum benefit.

Our access to these powerful fruits and vegetables ebbs and flows from season to season, but three of the most important ones I’ve been seeing lately at the supermarket are blueberries, cherries, and tomatoes. Here’s why you should be filling your shopping bag with these superfoods right now—and how you should prepare each of them to bring out their unique and satisfying flavor.

Blueberries

Despite their small size, blueberries rank as one of the most nutritious fruits we can indulge in. When consumed in moderation, these tiny powerhouses can lend us significant health benefits.

Blueberries are packed with antioxidants known as anthocyanadins, a subgroup of the phytonutrients known as flavonoids. Anthocyanadins are what form the colorful pigments that give many fruits and vegetables their colors, including the deep indigo of blueberries. Other phytonutrients found in blueberries are hydroxycinnamic acids, hydroxybenzoic acids, flavonols, resveratrol, and pterostilbene.

In addition to providing antioxidants, blueberries are a good source of fiber. And, like blackberries and strawberries, blueberries have a low glycemic index, thus favorably impacting blood sugar control. They are also a moderate source of vitamin K, vitamin D, and manganese.

Blueberries have been researched for the their potential positive impact on cardiovascular disease, neurodegenerative disorders, type 2 diabetes, and eye health, as well as cancer prevention. However, people dealing with oxalate-related health issues, like kidney stones or digestive problems, should avoid eating this berry.

Blueberries, like all other berries, should be organic. Because of their fragile skins, blueberries should only be washed just prior to consumption. And although the season of fresh locally grown blueberries is short, they can be frozen for three to six months, therefore extending their availability beyond the summer season.

Cherries

For those of us who wait patiently for cherry season to arrive, it is hard to restrain ourselves and not overindulge in these sweet, tart berries. Luckily, we don’t need to, as they’re one of the summer’s healthiest fruits.

Cherries are not only delicious but also incredibly nutritious, delivering a multitude of phytonutrients that exhibit many health-promoting and disease-preventing benefits. They contain a range of potent antioxidants, including some that exhibit anti-carcinogenic, anti-mutagenic, and anti-inflammatory potential (like queritin, ellagic acid, and perillyl alchohol). In addition, cherries are also recognized for their ability to relieve the symptoms of gout and support the body’s circadian rhythms due to their melatonin content.

Though the cherry season is short, we can continue to benefit from this superfood by incorporating 1–2 ounce servings of organic cherry juice concentrate or 2-tablespoon servings of unsulfured and unsweetened dried Bing cherries into our menu through the remainder of the year.

Tomatoes

Though the tomato is widely considered to be a vegetable, it is actually the fruit of the Lycopersicon esculentum plant. And, botanically speaking, it is not only a fruit but also a berry, since each tomato is formed from a single ovary.

For years, tomatoes have been prized for their lycopene, a phytonutrient that is actually the pigment associated with their deep red or orange color. In addition to lycopene, tomatoes are a treasure trove of many other phytonutrient antioxidants, including flavones, flavonols, hydroxycinnamic acids, carotenoids, glycosides, and fatty acid derivatives, as well as vitamin C. Tomatoes are also a good source of biotin (one of the B vitamins) and several minerals, including molybdenum, copper, and manganese.

The most familiar health benefit many of us associate with tomatoes is their antioxidant and anti-cancer potential. While not well researched for all types of cancers, tomatoes have been repeatedly shown to lower the risk of prostate cancer due to the presence of the phytonutrient alpha-tomatine, which exhibits the ability to alter the metabolic activity of developing prostate cancer cells as well as to activate cell death in fully formed prostate cancer cells. Research on alpha-tomatine has also been conducted for non-small-cell lung cancer.

The benefits of tomatoes have also been investigated in cardiovascular disease, bone health, and some neurological diseases, including Alzheimer’s.

Superfood Recipes

While the season of organic local berries, cherries, and tomatoes is short, all three of these superfoods can be stored by canning, freezing, and dehydrating them, or by preparing them into sauces, salsas, and jams that can be enjoyed through the fall.

But for now, while the season lasts, embrace these flavors of summer and access their nutritional benefits with these easy recipes.

Super Blueberry Energy Bars

Ingredients:

• 1 cup chopped pitted dates
• ½ cup almonds (or other nut of choice, such as pecan)
• ½ cup raw pumpkin seeds
• 2 tablespoons chia seeds
• 2 tablespoons flax seeds
• ½ cup blueberries
• 2 scoops vega or hemp protein powder
• ½ cup almond butter (or other nut butter of choice)

Equipment:
Food processor
8×8 pan

Process:
Place all ingredients in a food processor and process until well combined.

Press into the 8×8 pan and refrigerate for 1 hour. Cut into 6–8 bars and store in refrigerator until ready to eat.

Savory Cherry Compote

Ingredients:

• 1 pound Bing (or other sweet) cherries
• 2 tablespoons raw sugar
• 2 teaspoons balsamic vinegar
• ¼–1 teaspoon fresh thyme, minced (or to taste)

Equipment:
Skillet

Process:
Cook the cherries with the sugar in a skillet on medium-high for about 4 minutes, stirring occasionally. Gently stir in the vinegar and thyme and cook for 1 additional minute. Remove from stove.

Serving Suggestions:

Bake slices of premade polenta and top with fresh goat cheese and a dollop of warm cherry compote.

Cut the top off a 7-ounce wheel of brie. Place on a baking sheet and bake at 450 degrees Fahrenheit for 5–7 minutes, or until the brie is melted. Top the melted brie with warm cherry compote and serve with rounds of fresh baguette or crackers.

Prepare and grill lamb chops. Cook to taste. Serve with warm cherry compote and a mixed zucchini and summer squash salad.

Roasted Tomato Gazpacho

Ingredients:

• 10 medium tomatoes (beefsteak or roma), sliced
• Cold-pressed extra-virgin olive oil
• Small head of garlic
• 1 large shallot
• 1 medium red or orange bell pepper
• 1 large English (hothouse) cucumber
• ¼ cup packed fresh basil leaves
• 1 tablespoon white balsamic or champagne vinegar
• Himalayan salt
• Black pepper
• Avocado (optional)

Equipment:
Large baking sheet
2 ramekins
Blender

Process:
Turn oven to 375 F.

Line baking sheet with parchment paper. Place sliced tomatoes face-up on the baking sheet and then drizzle with olive oil and Himalayan salt.

Carefully slice off the top of the garlic bulb, exposing the cloves. Place in ramekin, drizzle with olive oil, and sprinkle with Himalayan salt. Place on baking sheet between tomatoes and cover with parchment paper.

Slice root end of shallot, peel off skin, place in ramekin, and then drizzle with olive oil and sprinkle with Himalayan salt. Place on baking sheet between tomatoes and cover with parchment paper. Roast the tomatoes, garlic, and shallot for 1 hour, and then remove from oven and allow to cool.

While vegetables are cooling, turn the oven up to 475 F. Brush the bell pepper with olive oil and roast for 30 minutes. Check the pepper periodically and turn every 15 minutes with tongs to ensure the whole skin is charred black. Remove the pepper from the oven and allow to cool. When the pepper is cool, peel the skin and remove the seeds.

When the roasted vegetables are cool enough to touch, squeeze the garlic cloves and shallot out of their skins. Peel the English cucumber, slice lengthwise, and scoop and discard seeds.

Place the tomatoes, garlic bulbs (use enough to your taste), shallot, and all the juice from the pan and ramekins into the blender. Add the roasted pepper, cucumber, and basil. Puree till smooth. Add the vinegar, salt, and pepper to taste. Strain and cool in refrigerator overnight.

Serve in individual bowls topped with small chunks of avocado and garnish with fresh basil leaves.

Bon appétit.

(Original post on Bookshop)

Our eyes, often referred to as our “windows to the world,” are the organs that allow us to see and explore the possibilities of the world around us. To achieve this function, our eyes, like the rest of our body, need to be nourished and nurtured to remain healthy. Unfortunately, it is not till we reach midlife or have matured to develop symptoms of decline that many of us become aware of the need to support and protect our eyes.

Like the rest of the body, the deterioration of the eye is a product of genetic risk and the accumulation of free radical damage, referred to as oxidative stress. There are numerous sources of free radical exposure and oxidative stress, including:

• Excess unprotected sunlight exposure
• Chronic inflammation (a central theme in all degenerative disease associated with aging)
• Toxic substances generated by our metabolism as well as through the foods we eat, the air we breathe, the beverages we drink, and the recreational and pharmaceutical medications individuals may choose to take or be prescribed to take
• Ionizing radiation (such as from X-rays)

In addition, a poor diet devoid of phytonutrients and lacking in antioxidant vitamins and minerals (like vitamins A, C, E, zinc, and selenium) increases our risk of eye disease, and so does our intake of pesticides, herbicides, fungicides, artificial sweeteners, modified fats, dyes, flavors, preservatives, and refined and processed foods.

Other potential triggers for eye damage are many age-related diseases and the medications and therapies used to treat them. Among these diseases are hypertension, cardiovascular disease, diabetes, hypo- and hyperthyroidism, multiple sclerosis, and cancer.

So what can we do to take control of our health and to protect our eyes from decline? We can acknowledge the role of genetics while avoiding or minimizing exposure to those substances that are obvious insults to our cellular and systemic health. We can also be aware of the symptoms of age-related eye disorders and develop a thoughtful and appropriate action plan.

Age-Related Macular Degeneration

Age-related macular degeneration (AMD) is a deterioration of the eye’s macula, the light-sensitive tissue lining the back of the eye.

The macula’s task is related to central vision and the ability to see fine details clearly. At present, there are several identified causes of macular degeneration, including the formation of deposits referred to as drusen under the retina and the growth of abnormal blood vessels. Dry or atrophic macular degeneration is not associated with drusen or abnormal blood vessels, while wet or exudative macular degeneration is a product of the growth of abnormal blood vessels under the retina. Regardless of the cause, macular degeneration can result in blurry vision and a distortion or permanent loss of vision.

Natural Remedies to Prevent and Treat Age-Related Macular Degeneration The Age-Related Eye Disease (ARED) Study demonstrated a significantly reduced risk of vision loss from moderate and severe macular degeneration through the intake of the antioxidants zinc, beta-carotene, and vitamins C and E. Beyond those antioxidants, the intake of lutein and zeaxanthin, two antioxidant-rich phytonutrients, helps protect the eyes and reduces the risk of macular degeneration. In addition to antioxidants and phytonutrients, omega-3 fatty acid (DHA) is central to the health of the retina.

Cataracts

Cataracts are essentially a clouding of the eye’s lens, resulting in a range of symptoms including blurred or dimmed vision, sensitivity to light and glare, seeing a “halo” around lights, poor nighttime vision, altered color vision, double vision, and the frequent need to change eyeglasses or contact lenses. Cataracts develop with aging and injury to the eye. They can also be caused by:

• Diabetes
• Previous eye surgery or trauma
• Extensive use of steroid drugs
• Excess free radicals in the presence of inadequate antioxidants
• Cigarette smoke
• Exposure to heavy metals such as cadmium, nickel and lead.

Natural Remedies to Prevent and Treat Cataracts

The importance of an organic plant-rich diet cannot be exaggerated. In addition, the strategic and therapeutic use of antioxidants—including but not limited to s-acetyl glutathione, vitamin C, mixed tocopherols and carotenoids, as well as other important antioxidant-rich phytonutrients such as luteinand zeaxanthin –can be helpful.

Feasting your eyes on the bountiful supply of antioxidant-rich, organic, locally grown fruits, vegetables, and herbs is not just a necessary tool to prevent and treat age-related disorders of the eye, but an essential building block of healthy aging.

( Original post on BoomShop )

Plant foods contain thousands of different natural chemicals referred to as phytochemicals or phytonutrients. “Phyto” is, in fact, the Greek word for plant. Phytonutrients are actually part of a plant’s defense system, protecting it from environmental challenges including insects, fungus, and UV radiation. Plant foods rich in phytonutrients include vegetables, fruits, whole grains, nuts, seeds, and legumes.

Having a diet rich in phytonutrients is essential to life and a central part of disease risk reduction. It’s also proven to support healthy aging. Phytonutrients exhibit a wide range of health-supporting benefits, including but not limited to:

• Antioxidant potential
• Immune support
• Anti-inflammation
• Anti-microbial
• Chemoprevention
• Collagen support
• Gastrointestinal support
• Stress reduction
• Hormone modulation

There are so many exceptional phytonutrients that I can’t list them all. So to introduce their importance and potential impact to our health, healing, and vitality, I have highlighted a few for you to consider as you indulge in the abundance of summer’s bounty.

#1: Carotenoids

There are more than 600 carotenoids in fruits and vegetables, and they provide the color in red, orange, and yellow fruits and vegetables. Some familiar carotenoids include beta-carotene from carrots, lycopene from tomatoes and watermelon, and lutein and zeaxanthin from kale, spinach, and collard greens, as well as rosemary and oregano. Carotenoids function as antioxidants, protecting our cells and organs from the damaging effects of free radicals. The consumption of lycopene has been associated with prostate cancer risk reduction, while lutein and zeaxanthin protect our eyes from cataracts and age-related macular degeneration.

#2: Flavonoids

Flavonoids are a range of phytonutrients with a multitude of health benefits. Green tea rich in catechins may reduce the risk of cancer and neurodegeneration. Hesperidin found in citrus fruits provides antioxidant protection, reduces inflammation, and is associated with degenerative disease risk reduction. Quercetin found in apples, onion, berries, and kale acts as a potent anti-inflammatory and antihistamine. Quercetin may also reduce the symptoms of asthma and the risk of heart disease.

#3: Phytoestrogens and Lignins

Phytoestrogens, familiar to us through studies on reproductive cancers, modulate estrogen and have the potential to block internally produced estrogen from binding to cell receptors. Phytoestrogen has a weaker effect on cellular growth than our own naturally occurring estrogen and therefore provides protection to cells.

Soy, particularly in fermented forms like tofu, a central part of many Asian diets, delivers a rich supply of isoflavones, a type of phytoestrogen that protects against reproductive cancers. The transformation of soy into foods abundant in the Western diet, such as soy milk and yogurt, has sparked a lot of debate. Evidence suggests that fermented soy confers more benefits than other types of soy, and this fact is a major difference between the Asian and Western diets. Isoflavones may also support bone mineral density and reduce the risk of age-related bone loss.

Lignins are primarily found in flaxseeds and sesame seeds. When milled or ground, the lignins are released, and, like phytoestrogens, they modulate hormones by blocking estrogen receptors.

#4: Resveratrol

Familiar to us through the Lyon Heart Study and the health benefits of modest amounts of red wine, Resveratrol is abundant in grapes and concentrated in red wine and purple grape juice. Beyond it’s cardiac protective benefits, resveratrol the form of Trans-methylated resveratrol, protects our DNA and cells from the damaging events of free radical attack and inflammation. In addition, resveratrol has been studied for it’s effect on chemoprevention and neuro-degeneration and life extension. In combination with several other phytonutrients, resveratrol participates in the formation of new mitochondria, referred to as mitochondrial bio-synthesis, a process for rebuilding new parts of the cells machinery necessary for energy production.

#5: Ellagic acid

Research on the health benefits of raspberries, strawberries, and pomegranates has revealed the presence of ellagic acid, a phytonutrient that benefits our health in several ways. Ellagic acid has been shown to support the process of liver detoxification (the transformation of toxic environmental substances) as well to slow the growth of cancer cells. In order to reap these benefits, berries must be organic, as they are often exposed to the pesticides that are a major part of the toxic burden affecting our health and risk of disease.

#6: Sulfurophane Glucosinolate

For many years, we have been told to eat our cruciferous vegetables—broccoli, cauliflower, kale, cabbage, and Brussels sprouts—because of their ability to reduce the chance of developing diseases, including cancer. Glucosinolates give the cruciferous vegetables their distinct sulfur odor and flavor. When gently cooked and digested, these phytonutrients are transformed into chemicals that may arrest the growth and development of neoplastic tumors.

#7: Curcumin and Piperine

Turmeric, a spice central to an Indian diet for millennia, gives curry its yellow color. In recent years, its health benefits (particularly its anti-inflammatory effects), have made it one of the most popular phytonutrients in the US. The anti-inflammatory effect of turmeric is due to its curcuminoid phytonutrients. Research to date has identified curcumin as the primary curcuminoid delivering its therapeutic quality.

The absorption of curcumin from dietary curry or turmeric is rather limited, and so curcumin has created a strong presence in the supplement industry. However, as in the case of food, the bioavailability is poor. To increase bioavailability, piperine, a phytonutrient derived from black pepper, is added, which enhances absorption by 2,000%.

As we consider maturing with great health and vitality, it becomes clear to all of us that nature has an incredible power to provide food that reduces our risk of experiencing the chronic degenerative years associated with aging, and that also increases our potential to add quality years to our lives.

(Original post at BoomShop.com )