Are You Still Drinking Milk ?

Are you still drinking milk? 

Milk is a white liquid nutrient rich food produced by the mammary glands of mammals.  It is the primary source of nutrition for infant mammals before they are able to digest other types of food.  Early lactation milk contains colostrum, which carries the mother's antibodies to its young and can reduce the risk of many diseases.  

While cow's milk has been a daily staple food for many people for many years some recent studies suggest that milk may have harmful effects on the body.  Other research, however, points out health benefits to dairy.

Milk contains 18 out of 22 essential nutrients.  It contains more calcium, magnesium, phosphorus, potassium, zinc, and protein per calorie than any other food in a typical diet.

Milk also provides iron, selenium, vitamin B6, vitamin E, vitamin K niacin, thiamine, and riboflavin.  Fat content varies with 4.5 grams saturated fats, 2.5 grams unsaturated fats, and 24 milligrams  cholesterol.  

Benefits of Milk

• Appetite control - helps people feel fuller
• Bone development - helps improve weight and bone density in children
• Bone and Dental health - a glass of milk contains 30% of the daily requirement of calcium, also potassium and magnesium important for healthy bones and teeth
• Diabetes prevention - several studies found that whey protein in milk may help prevent type 2 diabetes
• Heart health - milk fat helps raise levels of HDL which helps prevent heart disease and stroke.  Also good source of potassium which helps balance blood pressure.

Negative Side Effects of Milk

• Acne -  in teenagers and adults
• Other skin conditions - Eczema is worsened by mil and dairy
• Allergies - it can cause skin reactions such as eczema and gut symptoms such as colic, constipation, and diarrhea and other reactions such as anaphylaxis, wheezing, difficulty breathing and bloody stool
• Bone fractures - drinking 3 or more glasses of milk a day increases the risk of bone fractures in women
• Cancer - excess calcium from milk and other foods increase the risk of prostate cancer.  Milk sugars may be linked to a slightly higher risk of ovarian cancer
• Lactose intolerance - cow's milk has a higher amount of lactose than that of other animals.  Up to 75% of the world's population has some form of lactose intolerance. 

Alternatives to Milk

Soy Milk - Soy milk has been the most popular non-dairy substitute for decades because its  nutrition profile closely resemble that of cow's milk

Almond Milk - Almond milk is a great dairy alternative when you are looking to cut calories

Rice Milk

Coconut Milk

Hemp Milk

Cashew Milk

Should you eliminate dairy from your diet?
You decide !

Ten of the Healthiest Vegetables

                            Ten of the Healthiest Vegetables

 Watercress:                                         

  Possible benefits include cancer prevention and treatment,  lowering blood pressure, maintaining healthy bones, treating diabetes.

Chineses Cabbage:                         

incredibly low in calories, contains several antioxidant plant compounds. an excellent source of folates, great levels of vitamin C

Chard:                                              

Nutritional powerhouse Excellent source of vitamins K, A, and C. a good source of magnesium, potassium, iron and dietary fiber

Beet Greens:                                     

  Supply good amounts of protein, phosphorus and zinc, and great source of fiber. Packed with anti-oxidants

Spinach                                                  

An excellent source of vitamin K, vitamin A, in the form of carotenoids, manganese, folates, magnesiun, iron copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C.  It is a very good source of dietar fiber, phosphorus, vitamin B7, zinc, protein and choline.

Chicory:                                             

Aids in digestion,m improves heart health, prevents cancer, reduces arthritis pain, helps with weight loss, treats constipation, boosts immunity, reduces anxiety, treats kidney disorders.

Leaf Lettuce:                                               

The most nutritious of all lettuce varieties, contains 7 of the 9 vitamins.

Parsley:                                 

Promotes optimal health, a rich source of anti-oxidant nutrients, promotes a healthy heart, protects against rheumatoid arthritis

Romaine Lettuce:                                      

Benefits include easy weight loss, high concentration of anti-oxidants, helps prevent bone loss, helps heal skin, can help reduce aging, boosts heartr health, strengthens digestive tract,  promotes muscle strength, lowerts risk of cancer, improves eye health.

Collard Greens:                                    

Contains substantial amounts of vitamin K (388% DV, rich source (20% or more DV) vitamin A, vitamin C, manganese, moderate amounts of calcium and vitamin B6. (100 gram serving)

So.....Eat up!  Enjoy!  I show you how.

Goji Berries

Goji Berries

About:

Goji berries or wolfberry is the fruit of either Lyciun barbarum or Lycium chinense, two closely related species of boxthorn or the nightshade family, which includes tomatoes and peppers.  Both species are native to Asia and have been long used in Asian cuisine. 

History:

Historically the plant has been harvested for thousands of years in Asia, particularly in China and Tibet.  It is mentioned in the ancient medical book, "Tractate for Herbs and Their Properties" claiming that goji berries can help restore lost body fluids, calm the soul, and rejuvenate the skin. 

The goji berry has been praised in Chinese literature particularly by the poet Liu Juncy from the Tan Dynasty.  In a poem he writes that the water surrounding goji berry shrubs may promote longevity.

Health Benefits:

 Even in a small serving goji berries are packed with nutrients, that can help promote optimal health.  The most well known benefits include;

• Optimal Weight Management - Goji berries contain high levels of fiber, which can help you feel fuller longer
• Healthy Vision - A recent study found goji berries contain zeaxanthan known for helping maintain healthy vision
• Increased Testosterone Levels - Goji berries may help increase men"s testosterone levels.  In an animal study researchers discovered the goji berries improved sperm quantity recovery of testosterone levels and improved sexual ability in mice.
• Diabetes Management - Researchers have discovered that goji berries contain hypoglycemic properties, which can benefit diabetes by helping control your blood sugar levels.
• Cancer Prevention - Researchers tested goji berry extracts on cancer cells and found out that they induce apoptosis on the cancer effectively stopping it from spreading further. 

Uses:

Goji berries are mainly added to soups and salads, but they can be consumed as a beverage,. in tea. or juice.  Goji berries can be used for sweet and savory dishes.  They can be used in place of raisins in cookies and oatmeal.

You can eat goji berries:

• Raw out of hand as a snack. Just use moderation.
• Juice - goji berries can be juiced 
• Tea - Add berries to a cup of warm water for 5 - 10 minutes until they are soft
• Smoothie - Soak berries for 10 minutes to soften before adding to your favorite smoothie
• Trail Mix - add to trail mix
• Soups and Salads - just add a handful

Caution:

Goji berries have been found to affect functioning of the pancreas and the production of insulin.  The reaction is the opposite to that caused by diabetic medication.  Diabetic patients must avoid taking goji berries. 

So..... Eat up!  Enjoy!  I show you how.

How to Roast Vegetables

How to Roast Vegetables:

My favorite wayt  to prepare vegetables is to roast them. 

Here's how:

1. Preheat oven to 400 degrees F.
2. Chop into pieces about 2 inches square
3. Toss chopped vegetables in olive oil
4. Spread evely over parchment paper covered baking sheet

 Roasting Times: 

Mushrooms

Summer Squash                           10 -15 minutes

Asparagus

Brussels Sprouts

Tomatoes                                      15 - 20 minutes

Bell Peppers

Onion

Eggplant                                      20 - 25 minuttes

Carrots

Cauliflower

Broccoli

Sweet Potatoes                           25 - 30 minutes

Butternut Squash

Potatoes

Beets                                         35 - 40 minutes

Best Beverage: Green Tea

Best Beverage: Green Tea:

About:

Green tea is a type of tea that is made from Camellian sinensis leaves that have not undergone the same withering and oxidation process used to make oolong teas and black teas. 

Green tea is loaded with antioxidants and nutrients that have powerful effects on the body.  Some believe it to be the healthiest beverage on the planet.  Its effects include improved brain function, fat loss, lower risk of cancer, and many other impressive benefits.

History:

The consumption of green tea has its legendary origin in China during the reign of Emperor Shennong.  A book written by Lu Yu in 600 - 900 AD(Tang Dynasty) is considered important in green tea history.  The Kissa Yojoki written by Zen priest Eisai in 1211 describes how drinking green tea may affect 5 vital organs, the shape of tea plants, flowers and leaves, and how to grow and process tea leaves.  

Healthe Benefits of Green Tea:

I.  Green tea contains bioactive compounds compounds that improve health.  It is loaded with polyphenol antioxidants including a catechin called EGCG.

II.  Compounds in green tea can improve brain function and make you smarter.  Green tea contains less caffeine than coffee but enough to produce an effect.  It also contains the amino acid L - theanine, which can work synergistically with caffeine to improve brain function. 

III.  Green tea increases fat burning and improves physical performance.  Green tea has been shown to boost the metabolic rate, and increase fat burning in the short term, although not all studies agree. 

IV.  Antioxidants in green tea may lower your risk of some kinds of cancer.  Multiple studies have shown that green tea drinkers have lower risk of various types of cancer including, breast cancer, prostate cancer, and colorectal cancer. 

V.  Green tea may protect your brain in old age , lowering your risk of Alzheimer's and Parkinson"s.  The bioactive compounds in green tea can have various protective effects on the brain.  They may reduce the risk of both Alzheimer's and Parkinson's , the 2 most common neurogenative disorders. 

VI.  Green tea can kill bacteria, which improves dental health and lowers your risk of infection.  The catechins in green tea may inhibit the growth of bacteria and some viruses.

VII.  Green tea may lower your risk of type 2 diabetes. 

VIII.  Green tea may reduce your risk of cardiovascular disease.  Green tea has been shown to lower LDL cholesterol as well as protect LDL particles from oxidation.  

IX.  Green tea can help you loose weight and lower your risk of obesity.  Some studies show that green tea leads to increased weight loss and may be particularly effective at reducing abdominal fat.

X.  Green tea may help you live longer.  Studies have shown that green tea drinkers are likely to live longer than non tea drinkers. 

So,  Drink up.  It's good for you !

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Jackfruit

Jackfruit:

About:

The Jackfruit (Artocarpus heterophylius), also known as a jack tree, fenne, jackfruit or sometimes simply "Jack" of "Jak" is a species of tree in the fig, mulberry and breadfruit family native to southwest India.  The jackfruit tree is well suited to tropical lowlands, a nd its fruit is the largest tree-borne fruit , reaching as much as 120 pounds.  

The ripe and the unripe fruits are used as are the seeds.  The jackfruit is a widely cultivated and popular food item throughout the tropical regions of the world.  it is the national fruit of Bangladesh and also of Sri Lanka,. and the state fruit of the Indian states of Kerola and Tamil Nadu.  Kerala is the largest producer of jackfruit in the world. 

Taste:

Ripe jackfruit is naturally sweet with subtle flavorings.  It can be used to make a variety of dishes including custards, cakes, or mixed with shaved ice.   Jackfruit has a distinctive sweet and fruity aroma.  The flavor is comparable to a combination of apple, pineapple, mango, and banana.  The seeds from ripe fruits are edible and are said to have a milky sweet taste often compared to Brazil nuts.   They may be boiled, baked, or roasted.  When roasted the flavor of the seeds is comparable to chestnuts.  Seeds are used as snacks (by boiling or fire roasting) or to make desserts.  

The flesh of the Jackfruit is starchy and fibrous and is a source of dietary fiber.  Some vegans think jackfruit tastes like pulled pork.

Nutrition:

One cup of sliced jackfruit provides:

Calories:  155

Carbs:  40 grams

Fiber:  3 grams

Protein:  3 grams

Vitamin A:  10% RDI

Vitamin C:  18% RDI

Riboflavin:  11% RDI

Magnesium:  15% RDI

Potassium:  14% RDI

Copper:  15% RDI

Manganese:  16% RDI

Health Benefits:

Jackfruit is rich in several types of  anti oxidants, which are likely responsible for the majority of its health benefits.  Jackfruit is quite healthy as it provides a moderate amount of calories, in addition to lots of fiber, vitamins, minerals, and antioxidants.  

Jackfruit has several properties that may help with blood sugar management.  It has a fairly low glycemic index (GI), which is a measure of how quickly your blood sugar rises after eating it.  This has been attributed to the fiber which slows digestion and helps prevent blood sugar spikes.  

The most abundant antioxidants in Jackfruit:

Vitamin C - which may help prevent the inflammation that can lead to chronic disease like heart disease and cancer.

Carotenoids - may help lower inflammation and reduce risk of chronic disease such as type II diabetes, and heart disease.

Flavanones - contain anti-inflammatory properties that may help lower blood sugar, blood pressure , cholesterol levels reducing the risk of type II diabetes and heart disease.

Immune health - contains vitamin A and C which may help prevent illness.  Helps reduce the risk of viral infection. 

How to Eat Jackfruit:

To prepare the Jackfruit to eat you will first want to slice it in half and remove the yellow fruit pods and seeds from the skin  and core,  You can do this with a knife or your hands.  The white fibrous part inside the jackfruit is incredible sticky so, you may want to wear gloves.
While it is technically a fruit, jackfruit has the consistency of chicken or pork.  It has a fairly neutral taste when young, so it takes on the taste of whatever sauce or seasoning  you pair it with.  When jackfruit is "young", 'green",  or unripe , it has a totally different consistency and usage than when it is ripe. Ripe jackfruit is eaten like any fresh fruit.

So..... Eat up!  Enjoy!  I show you how.

BBQ Pulled Jackfruit Sandwiches:

1 TBS olive oil 

1 shallot, minced

1 cup ketchup

1 TBS honey

1 TBS apple cider vinegar

1/2 tsp sweet paprika

1 TBS Worcestershire  sauce

1 tsp chili powder

one 10.6 ounce pkg plain jackfruit rinsed and drained, and broken up with a spatula

4 hamburger buns

In a large skillet heat the oil over medium high heat.  Add the shallots and saute' 3 minutes until softened.
Reduce the heat to low add the ketchup, honey, vinegar, paprika, Worcestershire sauce, and chili powder.  Stir for 3 minutes until well combined.  Add the jackfruit and heat through for 5 minutes. Transfer a quarter of the jackfruit to each bun and serve hot.

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