T’was a Superfood Christmas, and all through the house,
The decorations complete, even tea towels with Mickey Mouse.
Some snacks before dinner, cinnamon coated walnuts with care.
Saving the dark chocolate for dessert, with almonds to spare.
There was spinach and roasted pumpkin salad,
Garlic & Lemon dressing made it more superfood valid.
Took the bottle of red wine out of the gift wrap,
Steamed the broccoli, peas and beans - no time for a nap.
Tarts with cranberries and cherries adorned the Christmas platter,
Saving the blueberries for the morning, for pancake batter.
That was my version of the traditional Christmas poem that I’m sure you’ve heard more than a few times before. Just because it was Christmas, it was not a reason to overindulge. The superfoods were in abundance in our home.
Superfoods contribute to a healthy body and mind. Our Christmas Eve menu consisted of almonds and walnuts as snacks. The sparkling shiraz was the start of the red wine health benefits, and red wine to accompany the meal.
A mixture of different berries: blueberries, cherries and cranberries gave us many health benefits. Broccoli, spinach and pumpkin were packed with superfood benefits and of course, a bit of dark chocolate and sweet potato pie for dessert.
Christmas morning started with an early swim at the beach, to get our exercise to start the day. Then we came back and had pancakes for breakfast. The pancake batter was wheat-free and dairy-free with blueberry superfood benefits.
Wishing you a very healthy start to the new year - all the best to you and yours for a fabulous 2010!
During pregnancy, there are incredible changes occurring in a woman’s body and the creation of delicate new life within. The significance of pregnancy cannot be over stated. Chiropractic care during pregnancy is focused on caring for both mother and unborn baby.
Studies have shown women who have consistent chiropractic care throughout their pregnancies have shorter and less painful labours, with fewer complications and fewer interventions.
I can speak from experience not only as a chiropractor, but 12 years ago as a pregnant patient myself. I am fortunate to have experienced the health benefits from chiropractic care personally, and passed on to my child as well.
Why is Chiropractic care important during pregnancy?
The nervous system is like the “electricity” for the body. It supplies this “electricity” to every body system including the reproductive system. Therefore, keeping the spine aligned helps the entire body work more effectively. This is true throughout all stages of life, and very important throughout pregnancy for a woman. Chiropractic care is also a drugless way to manage symptoms of pregnancy, such as back pain. A common misconception is that back pain during pregnancy is “normal”. Back pain is not normal, it is only common.
A few aspects of pregnancy that may lead to spinal misalignments:
Rapid increase/decrease in weight
Postural changes
Stress
Changes in sleep patterns & positions
Altered appetite and eating habits
Loosening of body ligaments to allow for growth and labour
Flat feet/pronation due to weight gain/loose ligaments
Emotional changes (hormonal shifts/new family stress)
Not only does what you eat and drink during pregnancy affect the unborn baby, but the way you sleep, sit, stand, walk, drive and handle stress will affect the baby too. Your baby needs your nervous system to be functioning optimally in order to develop correctly.
Is chiropractic care safe during pregnancy?
The answer is Yes! There are no known contraindications to chiropractic care throughout pregnancy. General wellness of women who are pregnant or trying to conceive is a routine treatment.
Chiropractors that have been trained to work with pregnant women may use tables that adapt to suit a pregnant woman’s body, and will use special techniques that avoid unneeded pressure on the abdomen. Exercises and stretches that are safe to use during pregnancy are recommended by chiropractors to compliment any adjustments made to your spine.
Why should I have chiropractic care during pregnancy?
During pregnancy, there are several anatomical and physiological changes that occur to the woman’s body. The following changes could result in a misaligned spine or joint:
Protruding abdomen and increased back curve (lumbar lordosis)
Pelvic changes
Postural adaptations
Establishing pelvic balance and alignment is another reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the developing baby. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. When the pelvis or lumbar spine is misaligned, there are also increased chances of developing back pain, groin pain or sciatica.
What are the benefits of chiropractic care during pregnancy?
Chiropractic care during pregnancy can include a variety of health benefits for women who are pregnant. Potential benefits of chiropractic care during pregnancy include:
Maintaining a healthier pregnancy
Controlling symptoms of nausea
Reducing the time of labour and delivery
Relieving back pain, neck pain or joint pain
Preventing a potential caesarean section
What about chiropractic care and breech deliveries?
The late Larry Webster, D.C., Founder of the International Chiropractic Paediatric Association, developed a specific chiropractic analysis and adjustment which enables chiropractors to establish balance in the pregnant woman’s pelvis and reduce undue stress to her uterus and supporting ligaments. This balanced state in the pelvis makes it easier for a breech baby to turn naturally. The technique is known as the Webster Technique.
Post-natal:
After your pregnancy, chiropractic can help to ensure that the loosened ligaments and joints to get back into their proper places. A spinal check-up is recommended for mother and baby to assist in enabling optimal nervous system function.
Which one, you may ask….in fact, many of my chiropractic patients ask me all the time which is best. Well, questions like this always depends on the individual and their personal needs. Both Yoga and Pilates work in supporting your body, mainly the muscular system. Core muscle strength is one of the Health Benefits of Yoga and Pilates.
A little background from a chiropractic perspective:
The muscles of the abdomen, the back and the buttocks all support the spine. These are the core muscles. If these core muscles are weak, they often contribute to the root of back pain, especially lower back pain.
Muscles are the spine’s main support system. Strengthening the muscles that support the spine with exercises can assist in preventing, reducing and even eliminating back pain.
Strong abdominal muscles (primarily the deep abs) are as important as strong back muscles for supporting the lower back and preventing lower back pain. Strong quadriceps (front of thigh muscles) are important to prevent back injuries when lifting. Proper lifting techniques involve using your legs. If your legs are weak, you may end up using your back, which can lead to injury.
Shortened muscles can throw the spine out of alignment and cause back pain. Stretching exercises lengthen shortened muscles and help to relieve back pain. Tight back muscles, tight buttocks muscles, and even tight hamstrings (back of thigh muscles) or quadriceps (front of thigh muscles), can affect the alignment of the spine. Stretching the back with stretching exercises also increases mobility of the joints of the spine.
Flexible and strong muscles help maintain proper posture and prevent back strains and sprains.
Here are the basic differences to help give a better understanding between Yoga and Pilates.
Yoga
Yoga is aimed to unite the mind, the body, and the spirit. Yoga’s view is that the mind and the body are one, and that if it is given the right tools and taken to the right environment, it can find harmony and heal itself. Yoga therefore is considered therapeutic. It helps you become more aware of your body’s posture, alignment and patterns of movement. It makes the body more flexible and helps you relax even in the midst of a stress stricken environment. Benefits include feeling more fit, more energetic, balanced and peaceful. Your own body’s weight is used for resistance from one posture into another. There are several different Yoga styles. It boils down to personal preference and individual needs.
One example and a common one is Vinyasa Yoga. Vinyasa Yoga makes use of modified yoga poses that are designed to enhance healing, flexibility and strength of joints. The poses also intend to promote the feeling of well-being and strength. The emphasis of this branch of Yoga practice is on coordinating breath and movement. Practices may also include meditation, reflection, study and other classic elements.
Pilates
Pilates is aimed at reaching similar goals with a series of controlled movements. The major difference is that the Pilates technique has a full complement of mat work, as well as incorporates work on the Pilates machines. The emphasis of the exercises is to strengthen the abdominals, improve posture, stabilise and lengthen the spine, improve balance and overall strength.
Pilates works the whole body, emphasizing control, precision and concentration in both the mind and the body. The focus is on quality not quantity, so movements are not performed rapidly or repeated excessively. The abdominal muscles, lower back and buttocks (”powerhouse”) serve as the centre of all movement, allowing the rest of the body to move freely. This focus on core stabilization makes one stronger from the inside out and is critical for advancement. The low impact nature of Pilates makes it ideal for injury prevention and rehabilitation. The balance between strength and flexibility creates a healthy, vigorous and symmetrical workout for all muscle groups resulting in a leaner, more balanced, and stronger body.
Are you still left with a question of which of these two fitness techniques is right for you? Here’s an answer for you: do them both! You don’t necessarily have to choose. The nature of the techniques makes it easy for them to complement each other. Get the stretch from Yoga and keep it from Pilates. Strengthen your abdominals and watch your poses improve. Join the breathing techniques of Pilates and meditative aspect of Yoga into your daily routine and see the stress of your everyday life begin to dissipate. Both techniques are time-proven and established, and with the help of an experienced instructor, you will surely reach the goals you set up for yourself!
Irritable Bowel Syndrome, or “IBS” for short - This seems to have been a “buzzword” for quite some time now. I remember first hearing it and thinking to myself, “sounds like an unknown that needs a label!” Well, I think most people have heard this term now, but the following are the symptoms associated with IBS:
Bloating
Gas
Diarrhoea
Constipation
Abdominal Pain or Discomfort
This is really an umbrella term, with many different conditions and diagnoses associated with it. The most common are:
Lactose Intolerance
Fructose Malabsorption
Coeliac (Celiac) Disease
Having one or more of the above conditions can be a roadblock to your health and wellness, if not addressed properly.
Lactose Intolerance
Lactose intolerance is not only a well known condition but very common. It is where a person doesn’t have appropriate levels of lactase, the enzyme required for the breakdown of lactose (milk sugar). For people with lactose intolerance, eating lactose can cause symptoms of bloating, stomach cramps, loose stools, diarrhoea, nausea and flatulence. Avoiding dairy products such as milk, cheese, yoghurt and ice cream will decrease the amount of lactose in the diet and therefore decrease the symptoms.
Fructose Malabsorption
Lesser known, but making more headlines lately is Fructose Malabsorption. It is similar to lactose intolerance but with Fructose Malabsorption, a person has impaired ability to absorb fructose, (fruit sugar). This results in fructose passing through the intestines and being fermented by bacteria, causing both gastrointestinal symptoms (abdominal bloating/cramps, constipation, loose stools, diarrhoea or flatulence) and increased proliferation of certain intestinal bacteria and yeast which metabolise fructose.
The most common fruits with high fructose that should be avoided are: apples, pears, guavas, mangoes, watermelon, lychees, pawpaw.
Note, Fructose Malabsorption is not to be confused with Fructose Intolerance. Fructose Intolerance is a hereditary condition in which there are deficient liver enzymes to break fructose up. In patients with Fructose Malabsorption, the small intestine fails to absorb fructose properly. This results in excess hydrogen caused by an overgrowth of otherwise normal intestinal bacteria.
Coeliac Disease
Coeliac Disease is from an intolerance to gluten. It is a disease of malabsorption (nutrients not absorbed properly) as well as having an abnormal immune reaction to gluten. Coeliac Disease can be hereditary. The small intestine is unable to absorb nutrients from food. Diagnosis can be difficult because of the similarity of other symptoms, but blood tests are used to help in the diagnosis.
With all of these, Lactose Intolerance, Fructose Malabsorption and Coeliac Disease, you may start by being your own detective and making a food diary; noting which foods trigger which symptoms can be very helpful. This can help strengthen the practitioner-patient relationship.
Let me encourage you if you have any of these symptoms to start listening to your body and taking note. Then seek a health practitioner to assist in the proper diagnosis and management to get you on the path of health and wellness.
Chiropractic treatment has helped in many cases to reduce the frequency and severity of symptoms, allowing patients to lead more active lives; however chiropractic cannot cure these diseases.
There are many superfoods listed – usually between 10 and 20. I have written my blog posts according to my personal favourites. Saving the best for last, here are the health benefits of dark chocolate.
Most people love chocolate – I do! What I found for myself was that eating regular milk chocolate was never satisfying. You could always eat more. It can be very difficult to stop, especially if you don’t have self-discipline. The sugar and less cocoa content is responsible for this. I’m not a fan of white chocolate, so it really isn’t tempting to me. After reading and understanding what is behind dark chocolate, it became my favourite type of chocolate and that is why I chose it as my last superfood.
Did you realise that chocolate is plant-derived, as are the fruits and vegetables recommended to be heart healthy?
While a little dark chocolate is good, a lot is not better. Chocolate is still loaded with calories/kilojoules. If you’re going to eat more chocolate, you’ll have to cut back somewhere else. With Easter here, so much emphasis seems to be around marketing chocolate eggs, bunnies, etc. Overindulgence is not recommended! Remember that a balanced diet and regular exercise is still the key to good health and wellness.
If you enjoy strong dark chocolate, you get more of the good stuff — cocoa. This in turn has less of the sugar, and your chocolate craving should be satisfied with lesser amounts. If you substitute plain dark chocolate for junk food, you will come out ahead health-wise. On the other hand, there are plenty of other, perhaps healthier ways to boost your flavonoid intake: fruits and vegetables give you the added benefits of fibre, vitamins and minerals, while straight black or green tea give you an antioxidant boost.
Dark chocolate does contain a bit of protein and various minerals including iron, copper, magnesium and zinc. However its main saving grace is that it contains high levels of flavonoids — chemicals that help protect plants from disease and insects. Gram for gram, cocoa contains higher levels of flavonoids than other renowned sources such as red wine, tea, apples and berries!
Studies have shown the benefits of both cocoa and high-cocoa chocolate have shown that it not only tastes good and stimulates endorphins, the feeling of pleasure but it also:
• Improves blood vessel health which in turn can help to lower blood pressure.
• Contains serotonin, which acts as an anti-depressant.
• Can help to lower cholesterol.
• Can improve insulin resistance and sensitivity.
• Helps to reduce blood pressure in people with high blood pressure. However, people with normal blood pressure don’t appear to be affected.
• Reduces inflammation and plaque build-up in blood vessels, which can lead to atherosclerosis.
• Decreases blood platelet activity. Chocolate has been found to have the same anti-platelet effects as aspirin.
Dark chocolate also improves cholesterol profile by increasing HDL (good cholesterol) levels and lowering LDLs (bad cholesterol).
Here is some more good news — Even though it contains high levels of saturated fat, some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid:
• Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.
• Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol.
• Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.
That means only 1/3 of the fat in dark chocolate is bad for you.
• The stearic acid is converted to oleic acid which doesn’t raise cholesterol. Combined with the oleic acids already present in the chocolate, these appear to counteract the negative effects of the other saturated fat, palmitic acid, making it at least blood cholesterol neutral and perhaps even lowering it.
Does it have to be dark? The answer is yes. Dark chocolate for most is an acquired taste. It has been suggested that the milk proteins inhibit the absorption of cocoa flavonoids, so even if you eat more milk chocolate to compensate for the lack of cocoa, or eat milk chocolate with higher cocoa content, you still won’t get the same benefit as eating pure dark chocolate.
It has also been suggested that eating or drinking dairy products such as milk just before or after dark chocolate reduces its effects.
It can be healthy, but…
To add to the confusion, not all chocolate is created equal — levels of flavonoids may depend not only on the percentage of cocoa in the chocolate, but also the growing conditions, initial handling of the cocoa beans and the manufacturing process. What you buy might not be in the same league as what was proven beneficial in tests.
This makes it hard to pin down how much of which chocolate you need for health benefits. And the amount of chocolate consumed in some of these studies is enormous. The 100 grams of chocolate in some studies would account for more than one-quarter of the average person’s daily kilojoule requirements — with little other nutritional benefit. The dark chocolate that I recommend is the Lindt 70% or 85% varieties.
Like fine wine, appreciating fine chocolate is a “fun way to live longer” and a fantabulous way to receive some health benefits along the way!
Pumpkin is so versatile, and depending what region of the world you come from will determine which form it is used. When I grew up in Michigan in the United States, the pumpkin I remember eating was in pumpkin pie. We carved pumpkins for Halloween and actually threw out the flesh! As an adult living in Australia, I realised how much of a waste that was. Luckily, my mother roasted the pumpkin seeds and we had those after the Halloween pumpkin jack-o-lantern was carved. At least then we received the health benefits from the pumpkin seeds. Our family ate pumpkin pie traditionally at Thanksgiving and on Christmas.
I remember when I first moved to Australia, pumpkin was eaten as a savoury vegetable, namely in pumpkin soup. It was also a favourite roasted vegetable that accompanied various meat roasts. There were also pumpkin muffins, pumpkin scones and pumpkin bread, that I hadn’t been exposed to before. In Australia today, pumpkin is thriving in various recipes and I am happy to say that I enjoy the wide variety that pumpkin has to offer. I still enjoy pumpkin pie too!
Pumpkin flesh contains vitamins C and E, magnesium, potassium and a staggering quantity and variety of carotenoids, being one of the most abundant natural sources of these amazing phytonutrients. There are numerous types of pumpkin in all shapes and sizes with many similar nutritional values. Although pumpkin is a squash that’s best between late summer and autumn, canned or tin pumpkin is readily available year-round in the United States. However, here in Australia we tend to puree our own from fresh pumpkin all year round. Pumpkin is also high in fibre with a one-half cup serving providing approximately 5 grams.
Powerful antioxidants known as carotenoids give pumpkin its superfood status. These compounds have the ability to ward off heart disease and cancer as well as certain eye-related diseases.
Pumpkin is packed with various nutrients and carotenoids, particularly alpha and beta carotene. Carotenoids are orange, yellow, and red colored, fat-soluble compounds occurring in a variety of plants. Carotenoids represent one of the most widespread groups of naturally occurring pigments. These compounds are largely responsible for the red, yellow, and orange color of fruits and vegetables, and are also found in many dark green vegetables. Carotenoids help to protect you from free radicals, enhance cell-to-cell communication, and modulate your immune response. They also protect your skin and eyes from damage caused by ultra violet light.
Pumpkin is the highest source of alpha carotene, which may be even more powerful than beta carotene. Pumpkin contains 400 percent of the recommended daily allowance of alpha carotene, along with close to 300 percent of beta carotene, and only 83 calories in a cup!
Alpha carotene and beta carotene have been tied with multiple health-promoting and disease-fighting benefits such as:
• Reduces inflammatory arthritis
• Decreases the risk of various cancers (breast, lung and colon)
• Lowers the rate of heart disease
Canned or tin pumpkin puree, which is not the same as the canned pie filling, is cooked down in order to reduce the water content that is still present in a fresh pumpkin. Because of this condensation, canned pumpkin is actually more nutritious than fresh pumpkin!
In fact, it’s not just the inner meat of a pumpkin that’s virtuous but its seeds are super nutritous too and contain a wealth of health-promoting properties. Like melons, cucumber, and squash, pumpkins belong to the gourd family. They were much celebrated by Native American Indians who made use of their flesh and seeds for culinary and medicinal purposes.
Pumpkin seeds are a superfood that the American Native tribes prized for its culinary and medicinal value.
High in fiber and protein, these seeds are also a rich source of minerals including magnesium, manganese, iron, and zinc. Pumpkin seeds are believed to be beneficial for things like prostrate health, bones strength, and arthritis. Pumpkin seeds also contain compounds called phytosterols, which are believed to reduce levels of harmful cholesterol and also improve the body’s immune system.
Pumpkin seeds can now be readily found. They are sold, raw, roasted, shelled, and unshelled. Pumpkin seeds are also known as pepitas, and they are dark green and flat with a chewy texture and rich nutty flavour. These seeds are dense in minerals, with just a quarter of a cup providing approximately half the daily recommended dose for magnesium and iron, in addition to high doses of zinc, phosphorous, potassium, selenium, manganese and copper. They also contain the amino acid tryptophan known for anti-depressant qualities, and essential fatty acids. These essential fatty acids assist in improving mental function and aiding memory.
The dark green oil produced from pumpkin seeds has been used throughout history in India, Europe and America to fight parasites, aid the digestive tract and help with prostate and reproductive disorders. It has also been recommended for pregnant and lactating women because of its high content of essential fatty acids.
The essential fatty acids in pumpkin seeds are also necessary for prostate health, and zinc (which pumpkin seeds are especially high in) is great for the reproductive systems and has been shown to reduce prostate size, and have been found to help prevent against prostate gland enlargement.
So don’t delay - there are many ways to get the health benefits of pumpkin. Here’s a recipe link for a good variety of ideas.
Cherry season is just about over here in Perth, Western Australia. I did manage to find some nice ones at the local fruit and vegetable shop just the other day.
I did an experiment at the start of cherry season here which was the beginning of summer. One of my best friends was going to a market and offered to pick up a box of fresh cherries. They came in a 5 kilogram box which equals 11 lb and 0.36 oz. This box had some of the tastiest cherries I have ever had. I thought I would get tired of them but it was actually the opposite. I realised I would be missing all the health benefits on a regular basis if I didn’t include them almost daily. They don’t have to be fresh all the time. Cherries are also available dried, canned, jarred, juiced, and frozen.
Several cherry varieties are produced primarily in Michigan. Michigan is actually my birthplace and where I grew up. Some of the things I miss about Michigan are cherry picking, cherry festivals and cherry pie. I can’t forget Cherries Jubilee - which was one of my favourite desserts.
While writing this post, I was also reflecting and 2 things really stood out:
Erma Bombeck was born in 1927 in Dayton, Ohio. I didn’t realise she was born in the same city as my husband! Even though Erma suffered from a hereditary kidney disease, she developed a comical approach to life. Erma wrote about being a mother, wife, journalist, and a woman. She published more than four thousand syndicated columns, wrote 15 best-selling books, and became one of the world’s most beloved humourists. Erma Bombeck passed away in 1996. Her spirit, however, lives on.
Secondly, the movie, “Witches of Eastwick”. If you’ve seen the movie, you know what I’m referring to.
“Have another cherry…..” If you haven’t seen the movie, here’s a clip of the memorable scene: (Caution - sense of humour needed!)
In Australia, the cherries seem to be very popular at Christmas time because it is summer here in December. I have no complaints, as they are one of my absolute favourites.
Cherries have several important health benefits – from helping to ease the pain of arthritis and gout, to reducing risk factors for heart disease, diabetes and certain cancers, particularly colon. Cherries also contain melatonin, which has been found to help regulate the body’s natural sleep patterns, aid with jet lag, prevent memory loss and delay the aging process.
Cherries are heart healthy. Studies have found that a cherry-enriched diet can help in loss of weight, body fat (especially the important “belly” fat), inflammation and cholesterol. All of the above contribute to risk of heart disease.
While there’s no established guideline yet on how many cherries it takes to reap the benefits, experts suggest that 1-2 servings of cherries daily can help provide some of the health benefits identified in the research. Single serving size examples include:
• 1/2 cup dried
• 1 cup fresh or frozen
• 1 cup juice
• 1 ounce (or 2 Tbsp) juice concentrate
Tart cherries offer far more benefits than sweet cherries. Tart cherries are very rich sources of anthocyanins whereas sweet cherries have lower amounts. In general, the darker the cherry color, the higher the anthocyanin content. The skin of the cherries holds most of the essential antioxidants vital to their health benefits.
Studies show that tart cherries, enjoyed as either dried, frozen cherries or cherry juice, have among the highest levels of disease-fighting antioxidants, when compared to other fruits. They also contain other important nutrients such as beta carotene, Vitamin C, potassium, magnesium, iron, fibre and folate.
In one study, women who ate two servings of Bing cherries daily experienced decreased markers of inflammation – due to the synergistic effect of all the natural compounds found in cherries. It has also been demonstrated that the anthocyanins in tart cherries may help prevent muscle pain related to intensive exercise. Cherry juice in the daily diet reported decreased symptoms of exercise-induced muscle damage. There was also reports of lowered serum urate levels. Other benefits extend to patients with autoimmune neurodegenerative and connective tissue diseases, particularly rheumatoid arthritis and diabetes.
As you can see by my past blog posts, I am passionate about the superfoods I write about. Another one of my regular favourites is Almonds. I carry a little almond tin with me in my handbag, and have them almost daily. So whether I am in the office or out and about, they are a very nutritious snack and are packed with health benefits.
You know the expression, “You are what you eat” - well then, “I must be nuts!” There are several other nuts with health benefits, but the ones I eat most are almonds. Walnuts are a very close second in my book.
As a health professional, I feel confident in recommending a daily handful of almonds to my patients. A daily one ounce handful (about 20-24) of almonds can help to achieve an adequate intake of essential nutrients, reduce hunger, and is a heart-healthy habit. A handful is better than reaching for things that are nutrient deficient. Almonds are packed with the following health benefits and are very satisfying.
Almonds are heart smart and can help to lower cholesterol as part of a diet low in saturated fat. Almonds (as part of a diet low in saturated fat and cholesterol) may reduce the risk of heart disease. Because people love to eat almonds, they are an ideal way for cholesterol-conscious patients to maintain healthy numbers. Of the 14 grams of fat found in one ounce of almonds, nine grams are monounsaturated (good fat). When choosing, organic raw almonds are best - not salted, sugared, smoked or chocolate covered!
Almonds are also very satisfying. They may help to stave off hunger, so can be used as a healthy snack. This makes almonds a good choice for weight loss or to maintain ideal weight. This is mainly due to the protein content (approximately 6 grams per ounce). They also contain dietary fibre, potassium, copper, zinc, iron and vitamin E . Almonds are the only good source of protein that is also an excellent source of vitamin E.
Almonds are also unique in that they provide various minerals that are essential for bone health, namely calcium, magnesium, manganese, and phosphorus have been implicated in maintaining bone mineral density. Almonds are comparable to skim milk and cheddar cheese in the quantity of these bone-building minerals provided in one serving. Other protein sources like chicken, beef, peanut butter, and eggs don’t offer the same. This is a great alternative for those that are lactose intolerant.
Another health benefit of almonds is as an antioxidant source. They are one of the leading food sources of alpha-tocopherol vitamin E. Alpha-tocopherol is the kind of vitamin E the human body absorbs best.
A one-ounce serving of almonds contains a similar amount of total polyphenols as one cup of green tea and 1/2 cup of steamed broccoli.
To receive the health benefits of almonds in other ways, they can be:
Added to cooking – savoury dishes such as Almond Chicken.
Salads - sprinkling slivered almonds on top, in various recipes.
Sweets such as cakes, cookies, muffins (not ideal for weight loss or maintaining ideal weight) but for that special treat.
Don’t forget almond butter! Great on a cracker or biscuit!
I had a workshop to attend over in Melbourne on the first weekend of February. I lived in Melbourne from 1991-1996, so there were lots of things I wanted to do and see and spend extra time for while we were travelling over there. We went for a week, but I could have easily filled up 2-3 weeks! Oh well, I am grateful for the time we had there. One of the things that is relevant here is the time spent with my friends that are like family; specifically the Italian couple who just celebrated their 78th (hers) and 84th (his) birthdays recently. I love to absorb their wonderful wisdom, mainly around food. They strongly believe that what we eat and how we eat is a major contributor to their good health all these years. They have lived in Australia since their early 20’s when they migrated to a suburb of Melbourne, Victoria. They look fantastic for their age, and I believe that reflects the inside. Neither one of them take any medication. A lot of people their age are prescribed so many tablets for different conditions, they get confused what they are all for. The vegetable and herb garden in their backyard is thriving along with their fruit trees. The fresh produce makes up most of their meals, and they buy bread, milk, meat, fish, poultry etc. from their trusted shops over the years. Their lives have always inspired me and tomatoes are a regular part of their diet.
They grow their own tomatoes, a few different varieties and the taste is amazing. Fresh right off the vine either by themselves, or in a salad is great straight away. Then incorporating them into different recipes, hot or cold. Not just pasta or pizza, but even Greek salad or a Lebanese recipe such as tabouli!
We have all seen the various red varieties, but I didn’t realise there are over a thousand different varieties of tomatoes! We had the traditional red ones, but I was introduced to yellow tomatoes for the first time.
Yellow tomatoes are low-acid tomatoes that still retain their unique tomato flavour and texture. The yellow tomato is a deep, bright yellow colour. They look just like the traditional red tomatoes, only yellow. Yellow tomatoes go well in salads and are especially tasty and beautiful in an all-tomato salad or platter that combines both red and yellow varieties.
Actually tomatoes are a fruit–oh yes, it’s a fruit–but in the United States, Australia and other countries, it is treated more like a vegetable. Tomatoes originated in South America. It was once called the Peruvian apple; the French called it the love apple, and the Italians named it the golden apple as the first tomatoes were yellow. The early Spanish explorers sent seeds to Italy and they fell in love with the tomatoes, and the rest is history!
Another reason to eat pizza! Tomatoes are loaded with lycopene, an antioxidant that reduces the risk of prostate, breast, lung and other cancers, and has heart-protective effects. Research shows that the absorption of lycopene is greatest when tomatoes are cooked with olive oil. In one study, a combination of tomato and broccoli was more effective at slowing tumor growth than tomatoes or broccoli alone. How to eat more: simmer chopped tomatoes and broccoli in olive oil, top with kalamata olives and grated Parmesan cheese, or drizzle halved Roma tomatoes with olive oil, sprinkle with pepper and fresh basil torn and not cut with a knife.
A really good tomato is sweet, tender, juicy, and except for the yellow varieties, a deep rich red colour. When you get one of those hard tomatoes that tastes like cardboard, you’ve got one of the hybrids that started coming onto the market in the 1950’s, when the businessmen and scientists got together and produced a tomato that could be shipped from one coast to the other without bruising. Unfortunately, at the same time they also bred out all the flavour. We get so used to the taste of store bought tomatoes, that it isn’t until we have a fresh one from someone’s home grown vine that we realise how flavourful they are.
A great tomato is worth looking for. And the way you handle it at home is almost as important as what you choose in the first place. The most important rules to remember about tomatoes are:
Never refrigerate!
Never Refrigerate!
NEVER REFRIGERATE!
Refrigerating kills the flavour, the nutrients, the texture. It just kills the tomato - period. I must admit, I was guilty of refrigerating them myself. Sure it makes them last longer, but now I keep them out on the kitchen bench, and I buy them more often so that they are fresher more often. They are a part of our diet, daily.
Unless you live in a really cold climate, the best tomatoes you can buy will be at your local fruit and vegetable shop, when tomatoes are in season in your area. That’s true for most produce, but it’s doubly true for tomatoes. Don’t get me wrong. There’s nothing wrong with a Queensland tomato in Queensland, or a Victorian tomato in Victoria. For the other side of the globe, nothing wrong with a Florida tomato in Florida, or a California tomato in California. The problem isn’t the source–it’s that the tomatoes are picked green, gassed with ethylene to make them turn more or less red, then refrigerated and shipped. Even if the tomatoes are picked ripe, they’re refrigerated before they’re shipped, and that’s the final insult.
Like other tomatoes, local cherry tomatoes, picked ripe, are going to be the best. Look for small ones. When choosing cherry tomatoes, look for a good red color–avoid those that look orange. Also check to see if the stems are still on. If the stems are missing, chances are those tomatoes have been sitting around too long.
Tomatoes are considered “vine ripe” by the industry if they have developed a little “colour break”-that is, a small yellowish or reddish patch of colour on the skin or a starburst of yellow at the blossom end. If the tomato has a colour break or the starburst, you’ll be able to ripen it at home. Don’t ripen tomatoes on the windowsill. Never put them in the sun to ripen. Just put them out on the counter, stem end up, in a relatively cool place - not right next to the stove or the dishwasher. Never, ever refrigerate - not even after the tomato is ripe. If you’ve got too many ripe tomatoes, make a salad or a raw tomato sauce for pasta. Or make a cooked sauce, freeze it, and you’ll have something nice for the winter.
When I was a child, I remember my grandparents having fresh tomatoes growing in their backyard. The taste and smell of a fresh warm tomato picked right off the vine is something that stays with you forever. Those memories came flooding back with my trip to Melbourne and spending time with my friends and their fresh tomatoes.
Most people think of oranges when they think of Vitamin C. I think of broccoli. Most people think of milk or other dairy products when they think of Calcium. I think of broccoli.
Broccoli in the raw
Did you know that broccoli has more Vitamin C than an orange! Not only does broccoli contain antioxicants including Vitamin C but it’s a particularly good source of folate, or naturally occurring folic acid. And for lactose intolerant individuals, it is an excellent source of Calcium!
Just one serving (1 cup) and you will be receiving health benefits of the following:
Vitamins C, A, E, K
Vitamins B1, B2, B3, B5, B6
Folic Acid
Fibre
Manganese
Potassium
Phosphorus
Magnesium
Protein
Omega 3
Tryptophan
Iron
Calcium
Zinc
Thiamine
Riboflavin
Niacin
Beta carotene
Sounds like a multi-vitamin supplement, doesn’t it?!
One of my strongest beliefs is, “Prevention is better than cure.” By incorporating superfoods such as broccoli into your eating regime, the health benefits are numerous:
Preventing and/or slowing down the many causes of:
Osteoporosis
Macular Degeneration
High blood pressure
Anti-inflammatory conditions
Boils
Anaemia
Asthma
Heart disease
Cancer - in particular lung, stomach, colon and rectal
Broccoli has the most health benefits when it is eaten raw. If you wish to cook it, then steam very lightly as it loses nutrients as it is cooked. However, being creative and incorporating it into different recipes is another option so that you don’t get tired of eating it the same way all the time.
If you have children that don’t want to eat broccoli, try the trick my mum used when my brother and I were little - calling broccoli the “trees and shrubs” vegetable.
That was a more exciting way to see it and get the health benefits without even realising it!
Chiropractic is an art, science and philosophy focusing on a nervous system free from interference to allow the body to reach it’s optimum potential, naturally.
Chiropractic is a main passion and interest in my life. Not only is it my profession, but a way to connect the mind and body; a lifestyle - a natural way to allow your body to heal itself, and so much more. It is about looking at the entire body. Our bodies act as a whole unit - from Above, Down, Inside, Out! I love serving the community and being pro-active in making a difference…both individually and collectively as a whole.
