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

Foodie Friday- Walnut Salad

Photo: Taco Witte

Welcome to our new series... 
                    Foodie Friday. Research all week, then put it into practice this weekend.

Ready, Set, Mmm...

Walnut Salad

Great fats to help you absorb all those antioxidants you need this fall.

2 C Green Leaf Lettuce- torn into bit size pieces

1 C Rainbow Chard- sliced super thin

1/2 C Green Cabbage- sliced super thin

1/2 C Organic Edamame- steamed & shelled

1 Avocado- cut into 1/2" cubes

1/2 C Walnuts- lightly toasted

1/2 C Pumpkin Seeds- roasted with olive oil & garlic

Shaved Parmesan Cheese

Dressing

1/4 cup Apple Cider Vinegar

3 T minced Shallots

2 t Dijon Mustard

2 t Honey

4 T Walnut Oil 

(Walnut Oil will go rancid quickly, so store it in the fridge after opening.)

3/4 C Extra Virgin Cold Pressed Olive Oil

Antioxidant- Your New Superhero

Photo: Ano Lobb

Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.1 (oxidation)  They may prevent and heal colds, flus and even diseases such as cancer, coronary heart disease and even altitude sickness.2.

Look for Beta-carotene, lutein, lycopene, selenium, vitamin A, vitamin C and vitamin E.

You find them in foods that usually have lots of other health benefits too.

Here's a list of foods to chow down on as we embark upon cold and flu season.

To your health!

Paprika

Peppers, red

Red Wine

Rose Hips

Tomato

Watermelon

Apricot

Cantaloupe

Carrots

Egg Yolk

Pumpkin

Squash

Sweet Potatoes

Taro Root

Tumeric

Cabbage

Plums

Blackberries

Blueberries 

Asparagus
Avocado-
Broccoli
Chamomile tea
Coriander
Green Tea
Greens
Olives- Peas

Pistacios
Thyme, 

Almonds

Hazelnuts

Horse Radish

Oats

Onions

Wheat germ- (careful it goes bad quickly)

Help your body absorb more antioxidants by adding fat.  Add walnuts, walnut oil,  olive oil, avocado, etc. to your berry parfait, salad or sweet potato.

High doses of antioxidant can be dangerous, so be careful with supplements.  Just overload on the berries instead!

sources:

1. http://www.nlm.nih.gov/medlineplus/antioxidants.html 

2.http://en.wikipedia.org/wiki/Antioxidant

Fight With Chocolate

Photo: Tim Sackton

If there was ever a fight you want to pick... this is it.  Fight for your health with chocolate!

Dark Chocolate-

dilates your arteries- yay! for your heart!
improves nitric oxide, (a signaling molecule in your body)
high in antioxidants

Watch out for added milk fat or partially hydrogenated vegetable oil or even coconut or palm oil.
Stick to dark chocolate for the most health benefits.  The higher the percent of cocoa the better.

Cocoa

Has high flavonoids (cacao )
magnesium
calcium
helps control blood pressure
reduces chances of stroke


Don't buy dutched it's been treated with alkali.  (you tell it's dutch BC of the dark color.  Buy the lighter one.) It's done to make cocoa milder and make PH neutral.  Opt for the original.

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!

Great Grains!

Photo: Lashleigh

With the fall weather beginning to appear, it's time to bake.

Grains have gotten a bad rap from Mr. Atkins and others.  Many are quite beneficial for you.

Barley-

• High Fiber
• Anti-oxidants
• Vitamin E
• Selenium
• Lowers your blood pressure
• Lowers your blood sugar
• Lowers LDL
• It can help your asthma
• Cure gout
• Help your arthritis

Oats-

• High Fiber
• Polyunsaturated fatty acids (reduces your heart disease chances 1)
• Vitamin E
• Selenium
• Manganese
• Vitamin B1
• Magnesium
• Protein

Thick cut steel oats are better than rolled and much better than instant oats.  It's lower on the glycemic index scale and better at lowering your LDL.  It prevents artery stiffening (especially after fatty meals- Oatmeal cookies anyone?)

21g/day and decrease coronary disease by 12% and cardiovascular disease by 10%.

We suggest you go make some Barley Pancakes and Oatmeal cookies.

As a bonus, here's my secret best ever... 

Meringue Oatmeal Cookies

with whisk attachment in your mixer...

whip 3 egg whites to soft peaks

add - 1 C fine sugar

add - 1⁄4 C melted coconut oil

add - 1 t vanilla

add - 1 T milk

with paddle attachment in your mixer...

add - 2 C oats (let sit 5 min to soak)

add - 1 1⁄4 C flour,

1 t baking powder,

1 t baking soda

1⁄4 t salt

mix until just combined.

add- 1 C Ghirardelli milk chocolate chips

bake 375 degrees for 10­-12 min

To your health!

1. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Polyunsaturated-Fats_UCM_301461_Article.jsp