Superfoods – Tomatoes

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.

Tags: broccoli, Health, Health Benefits, lycopene, Superfoods, tomatoes, Wellness, yellow tomatoes

Superfoods – Broccoli

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!

Tags: benefits, broccoli, Health, Health Benefits, Superfoods

Superfoods – Spinach

I remember watching Popeye cartoons and finding it rather interesting how he just ate spinach out of a can….I believe that a modern day Popeye would be eating it “organically fresh” straight from the garden to get the maximum health benefits of spinach!

Here’s why:

Spinach as a superfood is based on solid research and should be considered seriously for almost anyone’s diet (always exceptions to the rule).

Spinach in the raw

Spinach is low in calories, yet extremely high in vitamins, minerals and other phytonutrients – there’s that word again!  In case you forgot: natural plant chemicals with human nutritional value.  Spinach has more than 100% of vitamins K and A just for starters.  It is an excellent source of vitamins B2 and B6, magnesium, iron (non-heme), calcium, and potassium as well.  It contains more than half the daily requirements for folate and manganese.  Spinach has a special concoction of flavonoids, 13 to be exact, which all work together to help slow a number of cancers including colon, bladder, prostate, liver, breast, stomach, ovarian and smoking related lung cancer.  Spinach is not only a superfood, but a brain food; more health benefits of spinach include:  improved brain function, improved eyesight, macular degeneration prevention, increased energy, improved gastrointestinal function.

Spinach is also a very good source of dietary fibre, copper, protein, phosphorus, zinc and vitamin E.  If that’s not enough health benefits, spinach is also a good source of omega-3 fatty acids, selenium and niacin.

Spinach is readily accessible to all and available almost everywhere in the world today as a whole food, affordable and if the climate is right, you could even grow spinach in your own backyard.

It is not just a coincidence that with our modern day changed diets, the rise of different diseases go hand in hand.  One of those changes has been that grain products have become one of the dominant sources of caloric intake today, despite being relatively low in nutrient value.

On the other side of the coin, the western diet today contains only 40% volume of vegetables, such as spinach, than it did a century ago.

Spinach is versatile – my personal favourite is baby spinach leaves raw in salads (a superior alternative to low nutrient iceberg lettuce) or it can be eaten cooked as a side vegetable, or mixed in things such as quiche muffins, or lasagne.

Incorporate spinach or a spinach recipe in your daily diet (eating plan), starting now.  Your body will thank you for all those health benefits associated with it!

Tags: benefits, Health, Health Benefits, spinach, Superfoods

Superfoods – Cranberries

T’is the Season…for Cranberries!

Cranberries not only taste great alongside turkey, stuffing and other holiday favourites – they are also great for packing a health punch during this festive time of year. While a lot of us consume jellied cranberry sauce every holiday season, many don’t realise that they are receiving health benefits at the same time by eating this powerful little berry. Not only during the hectic holiday season, but year-round as well, this powerful little berry is the perfect solution for contributing to good health.

Cranberries in the Raw

I recently made a beautiful jellied cranberry sauce for Thanksgiving that I found on YouTube. I celebrate Thanksgiving here in Australia with my American friends that live here too. During the year, I keep frozen cranberries in the freezer, for a treat or if I just want to make the cranberry sauce before the typical holiday season. Other ways to get health benefits from cranberries are cranberry juice and/or dried cranberries.  Dried cranberries are a great snack for in between meals or mixed through a salad for a little tang packed with health benefits.

Cranberries contain significant amounts of antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases. Considered a superfood because of the various health benefits, they can help prevent bacteria causing infections, particularly in the bladder and urinary tract. They are a great natural preventative for recurring bladder infections. If you don’t consume cranberries in some form or another regularly, cranberry tablet supplements are available from your local health food shop.  What is your favourite way to get your health benefits from cranberries?

Tags: benefits, Cranberries, Health, Health Benefits, Superfoods, Wellness

Superfoods – Blueberries

These are one of my personal favourites – fresh or frozen (when not in season) as a healthy, nutritious snack. They can be eaten raw, cooked, juiced, baked in muffins, pies, cakes etc. I even found chocolate covered blueberries! To be honest, I prefer them fresh – recommended at least half cup per day.

There are so many health benefits…

Blueberries in the Raw

Did You Know?

Blueberries:

• Are packed with antioxidants which help to fight cancer and other diseases.
• Help you maintain good vision and work to prevent macular degeneration in the eye.
• Promote urinary health – help prevent and even cure urinary tract infections.
• Can help with Alzheimer’s prevention.
• Are a huge source of Vitamin C.
• Can help lower blood cholesterol.
• Slow the aging process and are good for the complexion.
• Are anti-diabetic – both in prevention and control of the disease.
• Are anti-inflammatory – beneficial for arthritis sufferers.
• Help to promote and maintain digestive health.
• Aid with weight control and contribute to a healthy diet.

So, make sure you add blueberries to your grocery list so that you and your family can receive the many health benefits of blueberries!

Tags: benefits, Blueberries, Health, Health Benefits, Superfoods

Superfoods – Garlic

Garlic in the Raw

Superfoods by definition are foods with high phytonutrient content.  Phytonutrients are plant derived essential nutrients important to human health.

One of the “superfoods” that I incorporate into my daily nutrition is, garlic.  Garlic contains protein, Vitamins A, B, C and E, as well as the minerals Iron, Selenium and Calcium.  There are numerous health benefits, one being increasing the strength of the immune system.  It has antibiotic, antifungal, antioxidant and antiviral properties.  By having daily doses (minimum half clove per day), it helps to naturally fight off the common colds and flus.  Garlic dates back to over 4,000 years ago, even back to the tombs of the Egyptian pharoahs!

Garlic also helps to support the circulatory system which may in turn help in lowering the risk of heart disease.

Garlic has the ability to lower total LDL (“bad”) cholesterol and triglycerides, and increase HDL (“good”) cholesterol in your blood.

Garlic also comes in capsule form as a supplement in case the dishes you prepare are not suitable for garlic.  However, natural and fresh is the preferred method.

Let me encourage you to get creative and add garlic to meals for that extra flavour as well as extra nutrients and health benefits!

Tags: benefits, Garlic, Health, Health Benefits, Superfoods, Wellness

Is Wine Healthy?

Are there any health benefits of wine?

Enjoying a Glass of Red

Red or white? – that is the question!  Red has greater positive health benefits than white wine.  Wines with higher tannin levels carry more of the protective polyphenols that are good for blood vessel protection.  The polyphenols in wine have a specific interaction with the lining of the blood vessels and that interaction is able to dilate the blood vessels, relax them, and have anti-clotting and anti-inflammatory effects.

Red wine adds more health benefits.  Only certain types of red – preferably with a style that allows enough time for the extraction of the beneficial polyphenols.  Look for wines that are described as having firm tannins.  Cooler temperature regions with older vines and slow ripening grapes are preferred.  (For those of us in Western Australia, the Margaret River Region is ideal!)

How much?   Moderation is always the key.  A good rule of thumb is no more than 1-2 glasses (125ml) per day for women and no more than 2-3 glasses (125ml) per day for males.  It is actually important that the wine be consumed with food.  This helps to get the benefits of the polyphenols as the alcohol levels are kept down while it is being absorbed.  Alcohol absorption is slowed down when it is being consumed with food, so that there is less damage being caused to the liver.  The small amount of alcohol that is good for you helps prevent excess clotting.

Tags: female chiropractor, Health Benefits, Health Benefits of Wine, Hillarys chiro, Hillarys Chiropractic, Hillarys Chiropractor, Is Wine Healthy, Northern suburbs chiropractor, Perth Chiropractor, Polyphenols, Red Wine, Tannins