Tomatoes- How to preserve them and how they preserve you!

Photo: Francesco Bartaloni

There's a chance that you are knee deep in tomatoes right now- in a panic about what to do with all these tomatoes!  It's a love hate relationship.  You hate grocery store tomatoes and so you labor all summer to babysit those crimson globes until you have to drop a half a day to harvest and preserve all those beauties.

Today, we have great ideas to quickly save them all and nutrition notes so that you're motivated to do it all again next year!

How to save tomatoes...

The easy way...

-Bring a very large pot to a rolling boil.  
-Place a large bowl of iced water next to it.
-Drop in whole tomatoes (as many fit in a single layer.)
-Boil for 1 minute then drop into ice water while you refill your boiling water.
-Pull tomatoes from ice.
-Squeeze tomatoes gently to remove skin and remove most of the water.
-Pull tops off and drop into gallon ziplock bags.
-Freeze flat.


Photo: Klearchos Kapoutsis
The yummy way...

-Cut tomatoes in half and line a jelly roll pan.
-Drizzle with olive oil and salt.
-Roast at 425 degrees until sweet. ~ 20-40 minutes (depending on size)
-Eat lots and freeze the rest flat in bags.

The aren't I sustainable way...

Canning Tomatoes

This opens up a lot of options once you've learned it because it doesn't require a freezer and thus no thawing. Which is great because I forever forget to thaw things I need for dinner.

Head over to Pretty Prudent for great directions with pretty pictures to help.

Tomato nutritional benefits...

Now the motivation to do it all over. Or to go buy a bunch of in season tomatoes and heal yourself while you pretend you grew them.  'The yummy way' of cooking tomatoes (above) works all winter long, with all states of crappy tomatoes. fyi.

Tomatoes are full of vitamins A and C and folic acid.

They are high in antioxidants- which protect and heal your cells. Learn all about them here.

They are high in carotene- a "flavonoid compound, beta carotene has powerful antioxidant functions, helps the body scavenge free radicals, thereby limiting the damage to cell membranes, DNA and protein structures in the cell."1.

They pack a cancer fightin' Lycopene punch. Especially protective against prostate cancer.

They contain alpha-lipoic acid can aid in blood glucose control, improve vasodilation and protect against retinopathy in diabetic patients and may even help preserve brain and nerve tissue.2

Tomatoes are high in fiber which helps both heart disease and diabetes.

Alright, enough reading.  Those tomatoes are waiting.  You're burning daylight!

sources: 

http://www.medicalnewstoday.com/articles/273031.php
1. http://www.nutrition-and-you.com/beta-carotene.html
2. http://umm.edu/health/medical/altmed/supplement/alphalipoic-acid

Red Red Wine

Photo: Isante

What's better way to soothe your conscience on a  Monday morning than a post about how great red wine is for you?!

We've got you covered.

Red wine 

Is red wine good for you? In moderation (1-2 glasses per day)

Red Wine Health Benefits...

· Increases cardiovascular function- Reduces heart attack risks

· Reduces heart disease risk by 25-40% (1 glass per day women, 2 for men)

· Raises HDL (good cholesterol)

· High in antioxidants

· Contains Resveratrol- which appears to stop arteries from getting blocked by fat deposits

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

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

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.

Harvest Time! Watermelons

               Photo: Harsha K R

Back up the truck! It’s time to load up on watermelons.

Some studies have found watermelon to have 40% higher lycopene than tomatoes and the brighter red the better! (“1 ½ cups of watermelon contains about 9 to 13 milligrams of lycopene”)  Lycopene is a powerful antioxidant and may reduce the risk of heart disease and some kinds of cancer.

Did you leave your watermelon out at that picnic? Not to worry! Studies have found 140% higher beta carotene when watermelon is warm than when it’s in the fridge. Leave your watermelon on the counter instead of taking up room in the fridge.

That’s not all. Watermelon is also full of ; vitamin C, pantothenic acid,  copper, biotin, potassium, vitamin A, vitamin B1, vitamin B6,  magnesium, and thiamin.

Looking for a quick way to eat your watermelon? Try slicing it in half then place both halves on their flat sides.  Slice straight down in rows then turn it ninety degrees and do the same. You’ll have a green handled stick of watermelon perfectly bite size.

Sources:

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

http://www.ars.usda.gov/is/AR/archive/jun02/lyco0602.htm

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31

http://www.webmd.com/food-recipes/news/20060728/warm-watermelon-more-nutritious

Protect Your Heart

You can protect yourself and significantly reduce your risk of heart disease.

Diet (& exercise) can help greatly.

Here are some fighters you want in your corner…



Almonds & Almond Butter
· High in poly & mono-unsaturated fats which sweep LDL into liver when they replace saturated fats.
· Almond Butter- maintains cholesterol levels

Avocado
· High in poly & mono-unsaturated fats which sweep LDL into liver when they replace saturated fats.

Bison
· High in Omega 3 which reduces LDL & raises HDL

Cereals with Vitamin B6 & B12
· Protect blood vessel walls

Fats
· Omega 3 & Omega 6
· Cold or Expeller Pressed

Flaxseeds
· High in omega 3, which keeps cell membranes flexible


Oats
· Rich in antioxidants called phenols which protect against damage to LDL. (Damaged LDL sticks to artery walls)

Olive Oil (Extra Virgin & Cold Pressed)
· Omega 3
· Monounsaturated good fatty acids
· High antioxidant

Parsnips
· High in potassium
· High fiber

Pumpkin Seeds
· High in omega 3, which keeps cell membranes flexible

Red red wine
· Increases cardiovascular function- Reduces heart attack risks
· Reduces heart disease risk by 25-40% (1 glass women 2 men)
· Raises HDL (good cholesterol)
· High in antioxidants
· Contains resvetatrol which appears to stop arteries from getting blocked by fat deposits

Salmon
· Omega 3 which reduces LDL & raises HDL
· Lowers triglycerides
· Protects against heart arrhythmia
· Increases flexibility of arteries
· Regulates blood pressure

Soba Noodles (Japanese Noodles)
· High in Rutin- halts and lowers body fat.
· Buckwheat extract- regulates blood sugar
· (!Watch sodium content of soba noodles!)

Tuna
· High in omega 3, which keeps cell membranes flexible

Quinoa (pronounces keen-wa) grain like rice
· High protein (8grams per cup)
· Magnesium, folate, iron
· fiber

Vegetables- Vivid
· Like Red Peppers, Tomatoes & Carrots- rich in Carotenoids which reduce risk of heart disease. (Add a small amount of ‘good fats’ to increase absorption of Carotenoids)

Vegetables- Green Leafy
· ? High in omega 3, which keeps cell membranes flexible

Walnuts
· High in omega 3, which keeps cell membranes flexible

Whole Grains
· Soluble Fiber- Lowers Cholesterol (LDL) and flushes it.
· Fiber (adding 10g a day reduces risk of heart disease by 17%)
· Fights inflammation
· Increases oxygen delivery during exercise.
·

Resources:
1. Eat This and Live- Don Colbert
2. Runners World

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