Garlic, Protects You From More Than Vampires

Photo: JE Norton

Does wearing garlic around your neck really keep the vampires away?

I don't know, if you eat tons, it will keep your spouse away. It's why we always eat garlic together.

Garlic is powerful stuff.  It may prevent cancer, protect your digestive system and help fight inflammation and protect your heart.

Cancer

Phytochemicals in garlic (and onions) may prevent the onset or progression of some cancers. (especially stomach and esophageal.) Perhaps because it protects and heals your digestive system.

Garlic may also protect against Lung, Breast and Colon Cancer.

Garlic fights something called Nitrosamines which are formed in our intestines and caused by food additives and cured meats.  This reduces the mutations in the DNA of your cells and protects them from damage, preventing cancer.

Did you need another reason to switch to whole real foods? Put the potato chips and deli meat down!

Compounds in garlic may also attack tumor cells and destroy them.

Several compounds in garlic stop carcinogens from becoming active and flush them from your system. (The cabbage family is good at this too.)

Inflammation Diseases

warning: another big scientific word coming...
Quercitin: A flavonoid or antioxidant fights inflammation in your body.  It repairs and protects your cells and prevents them from producing histamines (inflammation).

Heart Health

Allicin (another antioxidant) can protect and heal your heart, lowering blood pressure levels and lowering your LDL.  Plus, less inflammation is always great for your heart.

How to get the most out of garlic

-Crush your garlic- don't chop/cut it. It will release the cancer killing compounds better.  Like chewing does. (Your spouse and coworkers plead with you not to just chew raw garlic no matter the protection.) Cooked garlic is sweeter and calmer.

-Let it sit for a bit, up to 15 minutes if you think ahead.  (It allows the enzyme reaction time to finish.)

-Eat a lot of it!  Let this fighter loose! It will fight all this beastly damage to your cells. As we age our cells damage from lots of things.  Start adding lots of things to heal your cells now.


Forget the vampires these cell damaging beasts will be powerless.

Just stock up on the toothpaste.

Sources:

Foods to Fight Cancer

http://www.joybauer.com/food-articles/allium-vegetables.aspx

http://umm.edu/health/medical/altmed/supplement/quercetin

http://well.blogs.nytimes.com/2007/10/15/unlocking-the-benefits-of-garlic/?_php=true&_type=blogs&_r=0

We love this garlic keeper from Chefs Catalog.

Plus it has the best reviews. Yay fresh garlic!

Your Heart

Photo: Ano Lobb

Today, A quick and easy reference to fight heart disease!

Add Good Fats

Almonds

Avocado

Bison

Chia Seed

Fish

Flax Seed Meal

Olive Oil

Remove Bad Fats

- Fried Foods

-Transfats & Fractioned Fats

-CAFO Red Meat

- (easy to remember: Solid & highly processed)

Exercise

Get moving! 

One of my favorite racing groups 3W Races- says "Do what you can, when you can, where you are."

I love it! Pick something you love and do it 3-5 times a week for at least 30 minutes.

(if you only have 10 minutes, then do 10!)

-Strengthens your heart (it's just like any muscle- use it to strengthen it!)

-Lowers your blood pressure

-Helps reduce stress (A big heart disease factor!)

-"Regular exercise also helps to keep arteries and other blood vessels flexible" 1.

-Keeps the blood vessels open.

Protect Your Cells

keeps cell membranes flexible...

Green Leafy vegetables

Pumpkin Seeds

Salmon

Walnuts

Increase cardiovascular function

Red Wine

Dark Chocolate- dilates your arteries.

Fiber!

Clean those arteries out!

Oats- protect against damage to LDL. (Damaged LDL sticks to artery walls)

Parsnips

Quinoa

Whole Grains

Eat the rainbow...

here's where you fight!

Carotenoids-Like Red Peppers, Tomatoes & Carrots

Foods high in Vitamin C- lowers body inflammation

Antioxidants- Beta-carotene, lutein, lycopene, selenium, vitamin A, vitamin C and vitamin E

Smelly foods! -garlic, contains allicin which fights hardening arteries

A good start for today.

Make baby steps to incorporate these things into your daily life and check back tomorrow to learn about more Fightin Foods!

sources:

1.http://www.healthline.com/health/heart-disease/exercise

Flavonoids

We try not to get overly scientific on this blog.  

We figure you're brain needs a break sometimes 

and a quick easy way to eat better for better health.  

But, stick with us. These babies could save your life!

Flavonoids

What they are...

Antioxidants, compounds found in plants which "include flavonols, dihydroflavonols, flavones, isoflavones, flavanones, anthocyanins, and anthocyanidins"1. "quercetin, rutin, and hesperidin, flavones, apigenin and luteolin"1.

What they do...

Protect you in many ways

Protect blood vessels

Help your Vitamin C work better.

Prevents inflammation in your body

Help prevent osteoporosis, diabetes, 

Where do you get them? 

Berries

Tree Fruits

Black & Kidney Beans

Fava Beans, Pinto Snap Beans

Walnuts, Pecans

Pistachios, Cashews

Soybeans

Spinach

Green & Red Vegetables

Dill, Parsley, Thyme

Dark Chocolate

Unfiltered Raw Fruit & Vegetable Juice

Red Wine

Tea

Signs you need more:

You bruise easily

Nose bleeds

swelling

allergies & asthma

Frequent colds & infections

Sources:

-http://www.whfoods.com/genpage.php?tname=nutrient&dbid=119

-http://www.livestrong.com/article/73159-list-foods-flavonoids/

-http://www.mnn.com/food/healthy-eating/stories/what-is-a-flavonoid

-http://en.wikipedia.org/wiki/Flavonoid

Vitamin C

Photo: Jon Bunting

Yo ho, yo ho,
               a pirates life for me!

This vitamin is the famous cure of scurvy.

It help our health much more than that!

Vitamin C, eat up me hearties, yo ho!

What's it do?

It lowers inflammation in your body.

It prevents and lessens symptoms from the common cold.

It lowers allergy symptoms.

Vitamin C might help the heart and blood vessels. It is used for hardening of the arteries, preventing clots in veins and arteries.

It repairs and boosts your immune system. 
        Can help prevent diseases and reduce many symptoms.

It's thought to help depression.

It may be anti-aging by counter effecting cortisol.

Vitamin C in sunscreens may help block the sun.
"When applied topically, vitamin C also helps protect your skin against the damaging effects of UV rays." 1.

Where to get it?

It's best to get Vitamin C from your foods, but it's hard to get high amounts that way.  So many people add supplements.

Papaya
Bell Peppers
Broccoli
Brussels Sprouts
Strawberries
Pineapple
Oranges
Kiwifruit
Cantaloupe
Cauliflower

Getting more:

Vitamin C boosts your body’s ability to absorb more iron.

The longer fruit been cut the lower the vitamin C content.

Hungry for more?

sources: 

Vitamin C from Puritan's Pride

1.http://health.howstuffworks.com/wellness/food-nutrition/diet-aging/5-anti-aging-vitamins.htm#page=2

-http://www.webmd.com/vitamins-supplements/ingredientmono-1001-vitamin%20c%20(ascorbic%20acid).aspx?activeingredientid=1001&activeingredientname=vitamin%20c%20(ascorbic%20acid)

-http://healthyeating.sfgate.com/vitamin-c-increase-iron-absorption-4865.htmlhttp://healthyeating.sfgate.com/vitamin-c-increase-iron-absorption-4865.html

-No More Allergies by: Dr. Gary Null (This is a great example of read with attention.  Some of Dr. Nulls ideas seem far fetched but there is invaluable information and research in the book.  So read, skim, note and re-read.  Then compare it to other sources.)

-http://fightinfoods.blogspot.com/p/sources-addictions.html

Like your temper, Your body is better without the inflammation.

Photo by: Robert S. Donovan


We love a good steak, but make sure it's grass fed & finished and not too often.





Inflammation is bad news for your body. Loads of health problems begin and get worse with inflammation.

Reduce your inflammation to reduce your chances of developing and your symptoms from:
ADD/ADHD, Allergies, Alzheimers, Anemia, Arthitis & Carpal Tunnel, Autism, Cancer, Celiac, Crohns, Diabetes, Excema, Fibromyalgia, Fibrosis, Gall Bladder, Disease, Heart disease, Kidney failure, Lupus, Migraines, Multiple Sclerosis, Pain, Psoriasis, Stroke. 

Our lives would be a lot better if we could not deal with these. What you can do to help...

Eat!
No seriously...

Add anti-inflammatory foods.

• Fish 
• Flax Meal
• Walnuts
• Leafy greens
• Omega 3s
• Avocados
• Ginger & Turmeric
• Garlic & Onions
• Olive Oil
• Berries
• Cherries
• Soybeans
• Tea
• Ginger Extract
• Foods high in Vit C
• Mediterranean Diet
• Gluten free whole grains- Buckwheat, oats, quinoa, rice
• Foods high in vitamin D 

very cool anti-inflammatory food pyramid

You can also reduce inflammation in your body by: reducing stress, doing yoga, meditating.

Limit foods that increase inflammation.Avoid/Limit

• Sugar (ingredients end in ...ose)
• Red Meat
• Alcohol
• Saturated & Transfats
• Excess Omega 6 fatty acids (corn, safflower, sunflower, grapeseed, soy, peanut, and vegetable; mayonnaise)
• Processed meats
• Gluten & Casein
• Refined Carbohydrates
• Processed Foods
• MSG
• Aspartame

Anti-inflammation Smoothy
1 banana
1/2 pear (cored)
2 C cold water
1 T ground flaxseed
1T ginger

sources: 
http://articles.mercola.com/sites/articles/archive/2013/03/07/inflammation-triggers-disease-symptoms.aspx

You Need Some Fat! No Seriously.

Photo: Jurvetson

Americans have been so conditioned of our fear of fat that we are missing vital protection.  Guess what? Your cells need fat to function. Not saturated fat, not trans-fat, not fractioned fat- They are starving for Omega 3s, poly unsaturated fats and Omega 6s.
Give them...

Olive Oil-

Contains oleocanthal which relieves pain.
Darker oils have more blood clot fighting polyphenol. Go find that pretty green!
Olive oil helps regulate blood pressure.
It reduces chance of breast cancer.

Olives- 

are high in flavinoids.

High in...

Iron

Vit E

Fiber

polyphenols

antioxidants-protecting from heart disease, stroke, impotence & wrinkles.

Photo: Slgckgc

Avocado-

High in:

Vitamin K

Fiber

Vitamin B6

Vitamin C

Folate

Potassium (60% higher than bananas)

Ease Osteoarthritis pain and onset.

(Contain antioxidant monounsaturated oils, essential fatty acids and Vitamin E. Promote cartilage repair in osteoarthritis.)1
High in Lutein (Protects your eyes)

Monounsaturated fats reduce your cholesterol & triglycerides.

Raises your HDL.

High in phytosterols.

1. http://www.dailymail.co.uk/health/article-1194401/Why-apples-avocados-glass-red-wine-ease-arthritis.html

Sardines-

packed in oil -are high in omega 3s

B12

Selenium

fresh- are high in vitamin D

Protein

Calcium

Protects you from blindness

Lowers your triglycerides.

Now before you turn your nose up... you just need a few good recipes to incorporate this powerhouse into your meal time easily.  No one will be squeamish and they rest of your household will never be the wiser.

I LOVE this recipe and my children will devour it with Ciabatta bread...

Bagna Cauda

grind 6 cloves of garlic into a paste w/ 1 t good kosher salt

add to 4T grass fed butter to pan on low heat

add 6 anchovies or sardines to pan and smash to paste

once fish has 'melted'

whisk in 1/2 olive oil

+ 1/4 c fresh parsley

Serve with crusty ciabatta slices and dip in this heavenly mix.

A little more about fats...

Did you know saturated fats increase hunger? Unsaturated fats are more satisfying. Probably because your body is getting what it actually needs from them!

Unsaturated fats can improve insulin sensitivity. 

• You are insulin sensitive if a small amount of insulin needs to be secreted to deposit a certain amount of glucose, and insulin resistant if a lot of insulin needs to be secreted to deposit the same amount of glucose.2 Way to protect against and even cure diabetes!

2. http://examine.com/faq/how-do-i-increase-insulin-sensitivity.html

You're Nuts!

Scared of nuts? They are high in calories. But they are also very high in a lot of valuable nutrients and disease fighters.  So put the saltine down.

Almonds- Did you know?

In 1 ounce of almonds there's...

3.3g of fiber.  That's the highest of any nut.

Vitamin E 35% of your daily value! (The best you can find in a whole food source.)2

12% of your daily protein

Calcium 31mg 

Potassium 84 mg 19%

Riboflavin 7% dv

-Not to mention-

Thiamin
Niacin
Vitamin
Folate 
Zinc
Iron

Magnesium 32 mg
Phosphorus 58 mg
Copper
Manganese 14%
Selenium

Omega-3 fatty acids
Omega-6 fatty acids

"(Almonds) Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack. "1

They also reduce your triglycerides

Lower your cholesterol and raise your HDL

They prevent gallstones too.

1. http://www.nutsforalmonds.com/nutrition.htm

2.http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2

Pecans- More than just yum!

Have the most antioxidants of any nut.

High in potassium

fiber

B1

Vit E

they can lower your saturated at by 10%

lower your LDL and chance of heart disease.

Walnuts- 

Eating 4 per day can raise your omega 3 ratios.

1 1/2 ounces eaten after a fatty meal can reverse arterial stiffening within 4 hours.

High in...

Protein

Potassium

Folate

Fiber

They lower your LDL, oxidation, and inflammation in your bloodstream.

They keep your arteries flexible and improve heart health.

That news really does do a heart good!

Allergies, over active immune systems and what you can do about it Part 2

Photo: Nomadic Lass 

What to add to your daily routine to help your allergies...

Vitamins...

Vitamin A- helps your immune function. Emulsified (fish oil) is easily absorbed. Can also be found in lemon grass, beta-carotene, 

Zinc- Is needed for your immune and reproductive systems and is found in whole grains, seeds, and nuts. If you are taking it in supplement form use one with the transporter picolinate as it has been proven to be more effective. (especially for men over 40)

Vitamin C- Very high doses of vitamin c can raise your health.  It repairs your immune system and and can play big role in treatment of allergic symptoms.  Many people are deficient in this nutrient. Your body will only absorb as much vitamin c as it needs. Dr. Null suggests that you can determine how much your body needs by bowel tolerance- yes that's exactly what it sounds like- stay with me here... Your bowel will absorb the exact amount it needs and release the rest.  Progressively increase the dosage of vitamin c until bowel movements are loose and then back off until the loose bowel movements cease. Phew, we made it through it. Know that it may be 3-5 grams 3x per day. (note that's g not mg)  Try it and see if your symptoms are reduced.

BioFlavonoids- work hand in hand with vitamin c and often come with foods that contain vitamin c. flavinol and quercetin and pycnogenol.

GLA Gamma Linoleic Acid- restores immune function.  Can be found in evening primrose oil, borage oil and black current seed oil. 

Vitamin E- Builds immune function.  Many women are often deficient in vitamin e.  Female problems cause a deficiency of vitamin e and may affect your immune system. Naturally vitamin e can be found in soybean oil.There is also a water soluble version. Try 200-400IU per day  (also helps ovarian function and skin rejuvenation)

Selenium- trace mineral- is a very important component of the immune system. This mineral comes from the soil and is in decreasing supply due to conventional farming which is stripping nutrients from our soil.  Go organic and you will gain lots of nutrients from your food getting to live in that rich compost that comes from rotational planting.

Vitamin B- helps your immune system (are you starting to see the immune system allergy link?) Is best from food sources as your body absorbs it best.

Garlic- Stimulates the immune system and is  anti-bacterial, anti-viral, and anti-fungal. So eat up! (together preferably so you can't smell it)

Other things to consider...

Inflammatory foods and lifestyles lead to a host of health problems.  Asthma is an inflammatory disease as are many allergy symptoms.  reduce the foods in your life that lead to inflammation and add those that help reduce swelling. (And yes, there's an article coming soon about just that! lucky you!)

sources: 

Vitamin C from Puritan's Pride

-No More Allergies by: Dr. Gary Null (This is a great example of read with attention.  Some of Dr. Nulls ideas seem far fetched but there is invaluable information and research in the book.  So read, skim, note and re-read.  Then compare it to other sources.)

-http://fightinfoods.blogspot.com/p/sources-addictions.html

Beautiful Berries

For being such a sweet treat, berries pack quite a fighting punch!

Some thing to note:

Frozen Berries do not lose anti-oxidants, so stock up when those organic frozen ones are on sale!

They protect you from free radicals. (and therefore cancer too)

Now for the specifics...

Blackberries-

• Blackberries have the highest antioxidant content of all berries (other than Acai)
• They inhibit tumor cells.

Contain

• Vitamin A
• Vitamin C
• Vitamin E
• Vitamin K
• Folate
• Potassium
• Zinc
• Beta Carotene
• Lutein

Blueberries-

• Wild blueberries have high anti-oxidants so get picking!

Contain

• Vitamin C
• Manganese (hard to find)
• Fiber
• Anthocyanins (protect cells in body from free radical damage.)

Acai Berries-

• Freeze dried are a great source
• Anti-inflamitory
• Artritus relief
• Cox-1 and Cox-2 inhibitors

Contain

• beta-sitosterol
• phytosterol which competes with cholesterol for absorption and lowers LDL.
• Vitamin A
• Potassium
• Vitamin B1, B2, B3
• Vitamin C
• Vitamin E
• Magnesium (very important and hard to find)
• Copper
• Zinc
• Phosphorus which protects from Leukemia.

It's overwhelming all the health benefits these berries pack. Go grab a bowl, then get Googling all those 'what on earth?!' words.

A Fighting Immune System

There is an entire world of science secrets behind these fightin’ foods. We’ll barely scratch the surface. We believe knowing a little about why foods do what they do will keep you reaching for them or avoiding the dangerous ones to protect yourself. If you have a further interest or a scientific mind, go check the links to learn more.
Happy Eating!

Antioxidants: “Help prevent and remove damaging oxygen molecules from interacting with cellular molecules before they cause damage and lead to disease.”1


Make these foods a part of your kitchen and you’ll be grabbing protection all day.


Almonds
· Vitamin E- antioxidant

Berries
· High in anti-oxidants

Cauliflower
· Cancer Fighting

Fennel
· Cancer Fighting

Garlic
· Cancer Fighting

Green Tea
· EGCG one of the most powerful antioxidants in the world. It protects cells from being weakened.

Hazelnuts
· antioxidant phenolics
· Vitamin E- antioxidant

Kefir (like yogurt on Steroids)
· “Five times the probiotics (healthy, live bacteria) of yogurt and can defend your intestinal tract against pathogens.”2

Oats-
· Rich in antioxidants called phenols

Olive Oil
· Antioxidant- Protection from ulcers and gastritis.

Onions
· Antioxidant (high in quercetin)
· Anti-Viral
· Cancer Fighting
· Anti-Inflammatory

Oysters
· High in Zinc which protects your T Cells (a group of white blood cells)3

Red Wine
· High antioxidants

Spinach
· “Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents.”4

Sunflower Seeds
· Anti-inflammatory 5

Turmeric (Spice)
· Antioxidant. This super spice helps cells bounce back faster when sick.

Wheat Germ Oil
· Boosts Immune Function
· Repairs DNA
· Supports formation of red blood cells
· Helps absorb vitamin K
· “Wheat germ oil is an unrefined oil that is obtained from the germ of the wheat kernel. It is the richest source of Vitamin E than any other vegetable oil. It also has a high content of Vitamin A and Vitamin D. It is rich in protein and lecithin. It is very popular for external application due to its beneficial effects on the skin and hence is increasingly finding place in the manufacture of skin care products. Other benefits of wheat germ oil include its antioxidant properties and its effect in strengthening the immune system and restoring overall health.”6



Sources:

Source: Runners World Natural Defenses & Other Runners World Articles.
http://en.wikipedia.org/wiki/Antioxidant


Reference Links:

1. Antioxidant- http://healthyeatingclub.com/info/articles/vitamins/phenols.htm
2. Kefir- Source: Runners World Natural Defenses
3. Oysters-http://en.wikipedia.org/wiki/T_cell
4. Spinach-http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
5. Sunflower Seeds-http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57
6. Wheat Germ-http://www.buzzle.com/articles/benefits-of-wheat-germ-oil.html