Foods, Uncategorized

Just Beets!

beets1

Just Beets

Beets….For a long time I was completely turned off of beets as I only thought of them at Christmas and Thanksgiving dinners and their sour, pickly taste that I despised so much as a kid. Now that I have finally given them another go, but this time in roasted, shredded or juiced format, I think that they are absolutely amazing and I am disappointed that I didn’t give them another chance sooner! Beets have a mildly sweet, extremely earthy taste to them and they are LOADED with antioxidants and many other nutrients that can be extremely beneficial to your health.

Beets come in many different varieties including the most popular: the red beet. This is the one that you would most often see at family dinners in their sour pickly form. Beets also come in other varieties such as: Golden, Yellow, Chioggia, Cylindra and the very popular beet, the sugar beet. You can find beets in practically any grocery store in their whole form (edible leaves included) or sliced and canned, or pickled and jarred. Beets may not be something you really think about eating very often, or-never, but once you have read about all of the amazing benefits these little vegetables contain, I’m sure you will consider finding ways to incorporate them into your diet more often.

1.Beets have no trans fats and no saturated fats, and are quite filling.

2.Beets contain a high source of folic acid, which is a b vitamin that helps the body to regenerate new cells.

3.Beets are very rich in carbohydrates, which can provide a lot of energy.

4.Studies have shown that consuming beets can protect against certain cancers, especially colon cancer.

5.Beets contain high sources of magnesium, sodium, potassium and vitamin C.

6.The leaves from beets are edible as well and contain many of the same benefits. Beet leaves also are known to combat ‘garlic breath.’

7.Studies have shown that beets are also capable of protecting against heart disease, the number one cause of death in the United States.

8.Beets contain high amounts of boron. Boron is related to the production of human sex hormones, which is why the ancient Romans consumed beets for the purpose of their aphrodisiac effect.

9.Beets cleanse the body and purify blood.

10.Beets contain the same chemical that is used to combat depression Trimethylglycine. If you’re feeling down why not treat yourself to a beet salad? It might just make you feel better.

How can you start to incorporate beets into your diet?

There are many ways that beets can be eaten: raw, shredded, sliced, pickled, roasted, boiled, steamed and juiced. Be careful when preparing them though, well at least the red ones, because their color is so strong that it will stain your hands, clothes and potentially your cutting board! To remove beet juice from your skin, just rub your hands with a little bit of lemon juice. Keep in mind that it is important to be purchasing organic beets, as beets along with all other root vegetables readily absorb the pesticides from the soil from which they are grown. Beets definitely deserve to get some more attention! Be sure to share some of these amazing benefits of beets with your friends and family!

 

Happy Holidays

Health and Wellness Associates

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Foods, Uncategorized

Winter Squash

wintersquash

Winter Squash

 

Winter Squash is a highly nutritious and alkaline food which

rich in phytonutrients and antioxidants. Varieties of Winter Squash include

Butternut, Acorn, Delicata, Kabocha, Kuri, Buttercup, Spaghetti, Hubbard,

Golden Nugget, and Sweet Dumpling. Each one is unique. Have some fun trying the

different varieties and finding the ones that you love most. Winter Squash is

easy to digest and is an excellent remedy for acidosis and conditions of the

stomach, spleen, liver, and blood. It is wonderfully high in Vitamins A, E, C,

B-complex, and beta carotene, iron, zinc, copper, calcium, and potassium which

are vital for a healthy and strong immune and nervous system. The carotenoids

are especially beneficial for protection against heart disease, breast cancer,

and macular degeneration. Winter Squash is also known to help reduce

inflammation which is excellent for conditions such as asthma, fibromyalgia,

and arthritis. Winter Squash is a low in calorie, fat-free food, yet it is rich

in nutrients making it an ideal choice for any weight loss or nutritional

program. Winter Squash can be eaten savory with spices such as black pepper,

curry powder, or chili pepper, or it can be sweetened with a touch of maple

syrup or honey with spices such as cinnamon and nutmeg for a delicious treat.

It’s creamy and comforting qualities can help satisfy a variety of cravings

while still properly nourishing the body and soul. Winter Squash can be

steamed, baked, roasted, mashed like potatoes, or blended into a soup. The

seeds of winter squash are also edible and can be dried or roasted similarly to

pumpkin seeds and are rich in protein, vitamins, minerals, and amino acids such

as tryptophan which helps to promote a healthy night’s sleep.

 

This may sound boring, compared to all the foods out at this time of year, but remember, it is some of the best fuel for your body.

 

Happy Holidays

 

Health and Wellness Associates

 

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Foods, Uncategorized

Flourless Peanut Butter Cookie

flourlesspeanutbuttercoookie

Flourless Peanut Butter Cookies

Ingredients

1 cup natural peanut butter

1 cup sugar

1 teaspoon pure vanilla extract

1 large egg, lightly beaten

Coarse sea salt, for sprinkling

Directions

Preheat the oven to 350 degrees F and place the racks in the upper and lower third of the oven.

In a medium bowl, mix the peanut butter, sugar, vanilla and egg until well combined. Spoon 1 tablespoon of the mixture about 1 inch apart onto ungreased baking sheets. Flatten the mounds with the tines of a fork, making a crosshatch pattern on the cookies. Sprinkle coarse salt on top of the cookies.

Bake until golden around the edges, about 10 minutes, switching the position of the sheets halfway through baking. Transfer to racks to cool. Repeat with the remaining dough

I would substitute truvia, or splenda for baking, instead of sugar.

 

Happy Holidays

 

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Foods, Uncategorized

Which Berries Are Best

berries

Which Berries Are Best?

 

What would the world be like without the fresh, delicious flavors, colors and textures that berries provide to your diet?

 

More specifically, what would it be like if berries tasted good but didn’t provide all the nutrients they do? Chances are we wouldn’t be as healthy and, surprisingly, many of their health benefits come as a package deal with their flavors and even their vibrant colors.1

 

Berries are loaded with vitamins, minerals and micronutrients that impart a host of health advantages. Some of these benefits are fairly recent scientific discoveries, and some of the berries themselves are relatively unfamiliar on the North American landscape.

 

All berries contain similar amounts of vitamin C, but a single cup of strawberries has 150 percent of the Dietary Reference Intake (RDI).2 Additionally, berries are relatively low in calories; one cup of strawberries contains 49, while blueberries have 84.3

 

Nearly anyone can eat berries in moderation, including those on a vegetarian, vegan, paleo or Mediterranean diet, provided it’s actually fruit with no additives such as sugar, and you pay attention to the fructose amounts you’re ingesting.

 

Super Antioxidant Power in Berries

 

One of the most game-changing properties of berries is their antioxidant power, which helps keep free radicals in check and fights inflammation.4 Authority Nutrition explains:

 

“Free radicals are unstable molecules that occur as a normal byproduct of metabolism. It’s important to have a small amount of free radicals in your body to help defend against bacteria and viruses.

 

However, free radicals can also damage your cells when present in excessive amounts. Antioxidants can help neutralize these compounds.”5

 

One study identified nutritional stress as one of the most significant negatives in terms of your health. The lack or complete absence of some nutrients depends on several factors, but it will definitely influence your physiological condition.

 

The damaging effects of insufficient nutrients can involve your adrenal gland function and increase release of catecholamines in your blood with a simultaneous inhibition of insulin production in your pancreas.6

 

(Dictionary.com says catecholamines are neurotransmitters such as epinephrine and dopamine, which affect the nervous system.7)

 

Some of the most important antioxidants in berries are anthocyanins, flavonols, ellagic acid and resveratrol, which studies say help protect your cells and fight off disease.

 

Blueberries, strawberries, raspberries, cranberries and blackberries, for instance, are known as some of the world’s best dietary sources of bioactive compounds, aka BAC.8

 

These antioxidant compounds can be heart-protective in your body (when you eat them in beneficial amounts) and can be thanked for helping to alleviate and prevent such diseases and disorders as neurodegeneration, diabetes, inflammation and even cancer.9

 

Black, Red and Blue Berries Fight Oxidative Stress

 

Strawberries, blueberries and blackberries have been tapped for their ability to lower oxidative stress, which News Medical calls “an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.”10 One study says:

 

“Oxidative stress is a normal phenomenon in the body (which) can also be viewed as an imbalance between the pro-oxidants and antioxidants in the body.

 

…The harmful effect of free ROS (reactive oxygen species) and RNS (reactive nitrogen species) radicals causing potential biological damage is termed oxidative stress.

 

The primitive steps in development of cancer, mutation and ageing are the result of oxidative damage to the DNA in a cell. A list of oxidized DNA products has been identified currently which can lead to mutation and cancer.”11

 

Another study indicated that blueberries, blackberries and raspberries exert the most antioxidant energy of the most common fruits, with the exception of pomegranates.12

 

Further, blueberries are an example of a food that contains antioxidants associated with cognitive improvement, along with reductions in neurodegenerative oxidative stress.

 

One study in Italy revealed that about 2 cups of blueberries can protect against DNA damage. Ten young volunteers were given that amount of blueberries (or a “placebo” of sorts). Blood tests done before and afterward were evaluated, and the blueberry group showed significantly reduced DNA damage within one hour.13

 

In another review, 31 healthy people ate about the same amount of strawberry purée daily for 30 days, and their oxidants and anti-oxidants leveled out. One pro-oxidant marker was reduced by 38 percent.14

 

Berries Have Multiple Benefits for Your Whole Body

 

There are numerous advantages to eating berries, as clinical studies demonstrate:

 

  • They may improve your blood sugar and insulin response, even with high-carb foods.

 

One study involved females who ate bread (which causes high glucose and insulin responses) with strawberries, bilberries or lingonberries, versus raspberries, cloudberries or chokeberries, resulting in a 24- to 26-percent drop in insulin levels.15

 

  • Berries come with lots of fiber, including insoluble fiber, which slows the rate at which food moves through your colon and in turn diminishes hunger. This may decrease calorie intake16 and help you absorb up to 130 fewer calories per day.17

 

  • They’re potentially therapeutic for your skin, reducing wrinkles and skin damage from free radicals18 (particularly ellagic acid) and may block the production of enzymes that break down collagen.19

 

  • Berries may protect against cancer, due to the anthocyanin, ellagic acid and resveratrol20 content. Studies showed raspberries to have a positive effect on colon cancer patients, and strawberries to have beneficial effects against liver cancer cells.21

 

  • Better heart health and artery function are additional benefits. Endothelial cells, which line your blood vessels, help control blood pressure and prevent blood from clotting. Inflammation can damage them, but berries were shown to improve endothelial function in healthy and unhealthy patients.22

 

Cranberries, acai berries, raspberries, strawberries, blackberries and blueberries are the ones identified as being the healthiest for women’s hearts in particular, as they contain high amounts of polyphenols, flavonoids and anthocyanins.23

 

Less Familiar Berries Also Have Benefits

 

There are arguably hundreds of varieties of berries throughout the world, and the majority have amazing health benefits, as shown below:

 

Tart and full of flavor, tiny maqui berries are found growing wild in southern Chile.

 

They have also been used for millennia therapeutically, mostly to combat inflammation, which modern studies have supported.24

 

They’re noted for containing anthocyanins and polyphenols, as well as vitamin C, iron, calcium and potassium.

Tangy camu camu berries, the size of large grapes, are grown on a bush in the Amazon.

 

They’re known for fighting colds and flu due to their plentiful vitamin C content; reportedly as much as 60 times more than an orange.25

 

Studies show they’re good for your eyes, skin, gums and brain function and have multiple other benefits.

Goldenberries are named for their color and usually come in the dried variety rather than fresh in the U.S.

 

They’re known for being filling, possibly helping you to eat less, and regulating your metabolism.

 

Rich in fiber as well as protein and B vitamins, they also contain lots of anti-inflammatory antioxidants.26

Besides being associated with cardiovascular health,27 acai berries from the Amazon rainforest have 10 times the antioxidant vitamins as grapes and twice that of blueberries.

Acerola cherries are found in regions such as South America, Southern Mexico and Asia.

 

They contain high amounts of vitamin C — nine times the amount found in an orange and more than any other food source.

 

They’re low calorie and contain high amounts of beta-carotene and flavonoids when they remain intact.28

Pacific Island noni berries have a long history of traditional medical uses, from urinary tract infections to menstrual cramps and diabetes to liver disease.

 

It contains vitamins C, B3 (niacin) and A, calcium, iron and potassium.

Boysenberries, a cross between a blackberry and a raspberry or loganberry, have their own set of nutritional advantages.

 

While they have a fair amount of carbohydrates in every 1-cup serving, they’re loaded with fiber, minerals, vitamins and 2.5 grams of protein.29

Recent reports have put acai berries in the superfood category, as they too, are rich in anthocyanins, and are known for having high antioxidant activity and cell-protective qualities.30

 

They also contain 19 amino acids and fatty acids making them good for your heart and neuron protective.31

Bilberries are smaller than blueberries but are otherwise similar, and they contain impressive amounts of  antioxidant anthocyanins.

 

They’re known for their ability to fight diabetes32 and enhance night vision, as well as protect your vision and even improve symptoms of cataracts and macular degeneration.33

The aronia, aka black chokeberry, is native to the eastern U.S., as well as Europe.

 

About the size of a large blueberry, it contains five times the amount of flavonoids and anthocyanins compared to cranberry juice, with action related to cervical tumor cells.34

 

While aronia is not palatable due to its bitter flavor (hence the pseudonym), it’s popular as a tea and dessert ingredient nonetheless.

Bright red goji berries (aka wolf berries) are grown in Nepal and Tibet and have had a long run in traditional medicinal therapies linked to longevity, strength, mood and sexual vigor.

 

Studies show goji berries may be beneficial for diabetes, be heart protective, improve sexual function and benefit both your brain and vision.35

Gooseberries, known for their puckery-sour taste, were a favorite for the tart pies your grandmother used to make.

 

Visually unlike most other berries, with their translucent skin and ribbed flesh, gooseberries contain lots of fiber, potassium and 70 percent of the vitamin C you need in one day.

 

One study found them to be potentially useful in cancer treatment and prevention.36

Keep in Mind the Fructose Contained in Berries

 

Fruit can be advantageous for your health, but it’s important to bear in mind that excess amounts of fructose are anything but good for you. The health benefits are available only when it’s the whole fruit (even if it’s pureed) and nothing but the fruit. It should go without saying, but fruit juices, canned varieties and snacks such as fruit roll-ups are more often than not laced with loads of sugar, or even worse, high-fructose corn syrup.

 

Check food labels to make sure you’re not bringing a toxic substance into your home for your family to consume, and limit your intake of fructose, including that from fresh fruit, to 15 to 25 grams per day, depending on your current health status. Whenever possible, choose organic, whether you’re buying berries or other fruits and vegetables.

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Lifestyle, Uncategorized

Cast Iron Pans

castironpans

Gently heating food in a cast iron pan over the stove may be the healthiest alternative to nuking it.

This is the old fashioned way and it never failed our ancestors.

Toss that microwave and strive to consume at least half of your diet from raw foods,

that is a huge step in the right direction to maintain their nutritional value.

Foods, Uncategorized

What Happens When You Eat 3 Whole Eggs a Day

33ggs

What Happens When You Eat 3 Whole Eggs Every Day…You’ll Be Surprised What It Does To Your Body!

 

Why eat more eggs?  A few years ago, health organizations issued a warning about the cholesterol contained in eggs. Like many other foods such as coconut oil or avocados, eggs were mistakenly thought to be bad for your health.

 

While the average large egg delivers between 180-186 mg of cholesterol, your liver produces anywhere between 1,000 mg to 2,000 mg each day on its own.

 

Basically, when you consume foods that contain cholesterol, your liver adjusts itself by decreasing its own production. This means that eating eggs doesn’t increase the existing amounts of cholesterol in your body, you’re simply replacing one type with another.  So would it be a good thing to eat more eggs?

 

Today, a closer look at this yummy breakfast food really shows 7 reasons why it’s worth incorporating more of it into your diet.

 

  1. Nutrients

When it comes to nutritional value, eggs really give you the best bang for your buck. Loaded with vitamin A, E, B6 and B12, thiamin, riboflavin folate, iron, phosphorous, magnesium, selenium and so much more, it’s hard to find other foods with such a varied nutrient profile (1).

 

  1. Cholesterol

The greatest criticism against eggs is that they contain high levels of cholesterol.

 

However, eggs contain high-density lipoproteins (HDL) which are actually vital for the body and brain.

 

HDL provides stability in every cell of your body and helps your body produce vitamin D and hormones like testosterone, estrogen and cortisol (2,3).

 

Unlike low-density lipoprotein (bad cholesterol), which clings to the walls of your blood vessels, HDL cholesterol scrubs the inner walls of these vessels and prevents atherosclerosis. It also lowers LDL levels and does not contribute to heart disease or stroke in otherwise healthy people, so you can eat as many as you want (4,5).

 

Regular egg consumption can, however, increase likelihood of developing cardiovascular disease in diabetics (6).

So there you have it, the confusion surrounding the health status of HDL in eggs and high cholesterol has been debunked (7).  You can eat more eggs with less worry.

 

To keep cholesterol levels controlled, it’s best to just avoid eating excessive amounts of sugar, exercise daily, maintain a healthy weight, eat more veggies and stop smoking.

 

  1. Choline

Eggs are a great source of choline, an essential nutrient that promotes brain development and memory function. It’s actually a precursor for neurotransmitter called acetylcholine (8). It’s so important for the brain that pregnant women are highly suggested to take choline supplements to avoid developmental abnormalities in the womb.

 

Currently, roughly 90% of American are deficient in choline, making them more prone to muscle damage and non-alcoholic fatty liver disease (9,10).

 

  1. Keeps Your Eyes Sharp

Eggs contain lutein and zeaxanthin, carotenoid vitamins that are essential for your vision. Together, they reduce the risk of age-related macular degeneration, which causes blindness in older age (11).

The cartenoids protect the eyes from sunlight damage, improve night vision and reduce risk of developing cataracts by up to 50% (12).

 

  1. Feed Your Muscles

2 eggs supply as much protein as 1 serving of meat, without exposing you to as much fat and acidity as most meats. Although many diets suggest eating only the egg whites for a lean, strong, protein source but half of the total protein in the egg is found in the yolk (13).  So eat more eggs to gain muscle.  It’s good on the wallet as well.

 

  1. Feeds Your Bones

Eggs contains both calcium and vitamin D, the building blocks your body needs to maintain bones, particularly for ensuring proper bone density. Vitamin D actually boosts your body’s ability to absorb calcium (14). Calcium is also necessary for blood clotting, nerves signals and muscles contractions (15).

 

  1. Promotes Weight Loss

Because eggs are nutrient-dense, they are more filling than most foods. They’re also low in calories, making them much more diet-friendly than most protein-rich foods. The Journal of the American College of Nutrition and the International Journal of Obesity both conducted studies that concluded that eating eggs during breakfast can reduce the amount of food you eat later in the day (16,17).

 

The habit also resulted in greater weight loss, greater reduction in waist circumference and greater reduction in body fat than other breakfast foods.

 

Bottom Line

What all of this means is that adding eggs to your diet isn’t unhealthy. In many cases, eggs will benefit your body more than you think. While you shouldn’t try to eat 10 eggs every day, 2 to 3 eggs per day is perfectly fine in healthy individuals who are trying stay healthy.

 

Please Share with Family and Loved Ones.  If you have any questions regarding eggs with your health needs, please call us and one of our healthcare professionals will be happy to assist you.

 

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Foods, Uncategorized

Nutmeg

nutmet

 

Nutmeg

 

What a great spice to add to your recipes this Autumn.

 

Nutmeg is a fragrant medicinal spice that has been used

therapeutically for thousands of years. Nutmeg is rich in antioxidants and

vitamin C, folic acid, riboflavin, and beta carotene. It also is an excellent

source of minerals such as copper, calcium, iron, zinc, and magnesium. Nutmeg

contains anti-depressant, anti-fungal, and digestive properties that are highly

beneficial for the neurological, cognitive, immune, and digestive systems.

Nutmeg is commonly used for abdomen pain, liver and spleen disorders, gas,

diarrhea, and general weakness. A pinch of fresh ground nutmeg in a teaspoon or

two of raw honey is a wonderful natural remedy for nausea, indigestion, and

gastritis. It is also great for kidney infections and for helping to dissolve

kidney stones. Nutmeg oil contains several health promoting compounds including

myrsiticin, safrole, and eugnol. It is known to be good for supporting the

adrenal glands and can help support the nervous system to overcome neuralgia,

chronic fatigue, exhaustion, and frigidity. Nutmeg oil is also used topically

for toothache relief and to support circulation thereby aiding muscles, joints,

arthritis, rheumatism, and gout. Nutmeg oil is also known to be an effective

remedy for menstrual cramps and can be massaged over the abdomen during times

of pain and discomfort. Nutmeg powder is a wonderful addition to smoothies,

teas, soups, and stews. Consider purchasing whole nutmeg kernels and grating

them fresh for a nutritional and medicinally superior powder. Nutmeg can be found

in the spice section of your local grocery and health food store.

pic:  nutmeg bean still on bush

 

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Foods

Health Benefits of Pomegranate

pomegranate

Secrets Revealed: The Powerful Health Benefits of the Pomegranate

One of the oldest known fruits, found in writings and artifacts of many cultures and religions, the pomegranate (punica granatum) is an original native of Persia. This nutrient dense, antioxidant rich fruit has been revered as a symbol of health, fertility and eternal life.

If you’re not familiar with the pomegranate, it is a red fruit with a tough outer layer; only the juice and the seeds inside are edible. Pomegranate juice is available year round, but you can purchase fresh pomegranates in most grocery stores from September through January. When refrigerated in a plastic bag, pomegranates keep for up to 2 months. Try tossing the seeds on a salad for a brilliantly colorful, crunchy, and nutritious addition.

Seeding a pomegranate may seem like a lot of work for just a piece of fruit but think again, getting at those seeds may be well worth it. The pomegranate is a nutrient dense food source rich in phytochemical compounds. Pomegranates contain high levels of flavonoids and polyphenols, potent antioxidants offering protection against heart disease and cancer. A glass of pomegranate juice has more antioxidants than red wine, green tea, blueberries, and cranberries.1

Amazing Clinical Results This fantastic little fruit recently made its way back into the news after some spectacular clinical results. Here’s what you need to know:

A compound found only in pomegranates called punicalagin is shown to benefit the heart and blood vessels. Punicalagin is the major component responsible for pomegranate’s antioxidant and health benefits. It not only lowers cholesterol, but also lowers blood pressure and increases the speed at which heart blockages (atherosclerosis) melt away.

Recent medical research studied heart patients with severe carotid artery blockages. They were given an ounce of pomegranate juice each day for a year. Not only did study participants’ blood pressure lower by over 12 percent, but there was a 30 percent reduction in atherosclerotic plaque. Just as astounding, participants who did not take the pomegranate juice saw their atherosclerotic plaque increase by 9 percent.2

In other studies, potent antioxidant compounds found in pomegranates have shown to reduce platelet aggregation and naturally lower blood pressure, factors that prevent both heart attacks and strokes.3

Not only are pomegranates good for your heart and blood vessels but they have been shown to inhibit breast cancer, prostate cancer, colon cancer, leukemia and to prevent vascular changes that promote tumor growth in lab animals.4 Several in vitro studies have shown this remarkable anti-cancer effect.5 Additional studies and clinical trials currently taking place are hopeful to reveal this fascinating effect on humans.

Also of note, pomegranate juice contains phytochemical compounds that stimulate serotonin and estrogen receptors, improving symptoms of depression and increasing bone mass in lab animals.6

Health Benefits of the Pomegranate

  • Most powerful anti-oxidant of all fruits
  • Potent anti-cancer and immune supporting effects
  • Inhibits abnormal platelet aggregation that could cause heart attacks, strokes and embolic disease
  • Lowers cholesterol and other cardiac risk factors
  • Lowers blood pressure
  • Shown to promote reversal of atherosclerotic plaque in human studies
  • May have benefits to relieve or protect against depression and osteoporosis

Many studies show that the pomegranate is one of the most powerful, nutrient dense foods for overall good health. These clinical findings clearly show a correlation between pomegranate compounds and their positive effect on both human and animal cardiovascular, nervous, and skeletal health. This is one fruit that you can’t afford to exclude from your diet!

Seeding a Pomegranate

  1. Cut the crown (protruding blossom end) off the pomegranate, removing with it some of the pale-yellow pith. Take care not to pierce the seeds within.
  2. Lightly score the skin in quarters from stem to crown end.
  3. Immerse the scored fruit in a large bowl of cool water and soak for 5 minutes. Holding the fruit under water, break sections apart with your fingers, separating the seeds from membrane. The seeds will sink to the bottom of the bowl.

Discard skin and membranes. Drain the seeds and dry on paper towels.

Antioxidant Rich Smoothie
Serves: 2 Preparation Time: 5 minutes

Ingredients:
8 cups organic baby spinach
1 cup pomegranate juice
1 cup blueberries, frozen
1 cup strawberries, frozen
8 dates, cut in half
2 tablespoons flaxseeds, ground
1/2 avocado, optional

Instructions:
Blend all ingredients together. This is delicious & very healthy!

References:

  1. Seeram NP, Aviram M, Zhang Y, et al: Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States. J Agric Food Chem 2008, 56:1415-1422. 2. Aviram M, Rosenblat M, Gaitini D, et al. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr 2004;23(3):423-33.
  2. Aviram M, Dornfeld L, Rosenblat M, et al. Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation:studies in humans and in atherosclerotic apolipoprotein E-deficient mice. Am J Clin Nutr 2000;71(5):1062-76. Aviram M, Dornfeld L. Pomeganate juice consumption inhibits serum angiotensin coverting enzyme activity and reduces systolic blood pressure. Atherosclerosis 2001;158(1):195-8.
  3. Kim ND, Mehta R, Yu W, et al. Chemopreventive and adjuvant therapeutic potential of pomegranate (Punica granatum) for human breast cancer. Breast Cancer Res Treat 2002;71(3):203-17. Kohno H, Suzuki R, Yasui Y, et al. Pomegranate seed oil rich in conjugated linolenic acid suppresses chemically induced colon carcinogenesis in rats.Cancer Sci 2004;95(6):481-6.

Toi M, Bando H, Ramachandran C, et al. Preliminary studies on the anti-angiogenic potential of pomegranate fractions in vitro and in vivo. Angiogenesis 2003;6(2):121-8.

Kawaii S, Lansky EP. Differentiation-promoting activity of pomegranate (Punica granatum) fruit extracts in HL-60 human promyelocytic leukemia cells. J Med Food 2004;7(1):13-8. 5. Adams LS, Seeram NP, Aggarwal BB, et al: Pomegranate juice, total pomegranate ellagitannins, and punicalagin suppress inflammatory cell signaling in colon cancer cells. Journal of Agricultural and Food Chemis ry 2006, 54:980-985. Toi M, Bando H, Ramachandran C, et al: Preliminary studies on the anti-angiogenic potential of pomegranate fractions in vitro and in vivo. Angiogenesis 2003, 6:121-128. Sartippour MR, Seeram NP, Rao JY, et al: Ellagitannin-rich pomegranate extract inhibits angiogenesis in prostate cancer in vitro and in vivo. Int J Oncol 2008, 32:475-480. Adams LS, Zhang Y, Seeram NP, et al: Pomegranate ellagitannin-derived compounds exhibit antiproliferative and antiaromatase activity in breast cancer cells in vitro. Cancer Prev Res (Phila) 2010, 3:108-113.

  1. Mori-Okamoto J, Otawara-Hamamoto Y, Yamato H, Yoshimura H. Pomegranate extract improves a depressive state and bone properties in menopausal syndrome model ovariectomized mice. J Ethnopharmacol 2004;92(1):93-101.