Tag Archives: Cook

Living/raw food breakfast. A great way to start your day..

Healthy Berries are Good Food for Health
Healthy Berries are Good Food for Health (Photo credit: epSos.de)

 

 

 

 

 

 

It’s a fact that in the morning our digestives system takes just as much time to wake up as the rest of our body does. The best way to gently get it going is by drinking easy-to-digest juices, smoothies ,etc. They’re hydrating and packed with nutrients to replenish vitamins and minerals lost during the night and provide energy without feeling weighed down.

 

 

 

Some of the best raw food recipes for breakfast are green smoothies, fruit salads,granola and chia pudding. Even if you do not eat a strict living/raw food diet, having a breakfast of living/raw foods can do wonders for your health.

 

Your breakfast choice is crucial to whether or not your body can continue to detoxify or is forced to stop. For example, eggs and bacon will bring a halt to all the body’s hard work after a long night of fasting, but a raw food breakfast such as a fruit smoothie or bowl of chia oatmeal will allow the body to continue to cleanse itself.

 

Orange, pear, apple
Orange, pear, apple (Photo credit: Joe Lencioni)

 

A light breakfast of raw foods will also result in higher energy levels throughout the day because of how easy it is to digest. A few of my favorite living/raw food breakfast is fresh juice, fresh frutits, chia pudding or even smoothie, which is predigested by the blender and even easier to digest.

 

 

 

Though we need food for nourishment, we also need food to taste exquisite and be pleasing to the eye. Are not the most memorable meals the ones where every human sense is enticed? Don’t be discouraged if you never been proficient in the kitchen. Balancing flavor, creating texture and beautiful presentation are culinary arts that anyone can master. With living foods, there are countless possibilities within the parameters of not heating them. Sometimes you just have to think outside the box. As you look at these pictures, I hope that you are inspired.

 

A diet rich in soy and whey protein, found in ...
A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)

 

Please use only certified Organic Ingredients( if you can) ~Use Discernment~ in Gratitude ~ Peace ~ Love ~ Compassion & *Light*

 

 

 

Shou Wu Chih Chia Pudding and The Breakfast Factor!

Sunlight through trees at dawn
Sunlight through trees at dawn (Photo credit: Wikipedia)

I was hungry this morning when i woke up but since I ate most of the food in the house over the course of the past few days… I had to make a quick decision on what I would have for breakfast in spite of having just a few items in around. I just went to the store so I don’t know where the food went. Maybe it was these two cats lol, maybe they went through my food stash while I was working on the computer. Anyway, since I got up feeling all lively since the sun is extra bright today. Oh and the sky is blue too! It’s quite beautiful looking out of the window from where I am in the city. Before meditation I did a quick visual scan of what in the house to eat. At first I didn’t come up with anything, well at least not anything that I actually wanted to eat. Just then, I saw it. As I stood in the middle of the kitchen thinking and looking at my soon to be breakfast I was like ahh yeah I wonder what these flavors would be like together.

There are a lot of people on this planet. There are so many people on the planet that i don’t have an estimate for how many at this time. I know one thing though, most people aren’t eating their breakfast! I know you’re probably laughing but you know its true. You might be one of the many that need to take a step back in the kitchen and eat your breakfast. We all have our preferences when it comes what we feel necessary to include into our day. It doesn’t matter what most people are doing with will either eat breakfast or skip it and wait for their favorite time of the day to eat to come along.

I’m proud to say that I’ve alway enjoyed eating breakfast in the morning and i find that i have the great benefits that we have all heard of in grade school too. You remember the benefits of eating breakfast don’t you? Better thinking power, fast thought processing, more energy etc. From all the years that i have talked to other ‘AM breakfast eaters’ Yea i what we were taught in school to be an absolute truth. Before i give you this mind- blowing recipe! I gotta stress that eating breakfast will only give you as much life, benefit and love as there is already in the food that you are currently eating. As far as love..I’m talking about quality, how your food is  prepared and the portion size too. I wonder what your experience is with this? What’s your take on breakfast? Do you love it or do you leave it alone and how does your body feel over all? Please share your thoughts thanks!

Alright here it is! click here for the recipe!

Recipe: Shou Wu Chih Chia Pudding

Chia (Salvia columbariae) seeds Français : Akè...
Chia (Salvia columbariae) seeds Français : Akènes de Chia (Salvia columbariae) (Photo credit: Wikipedia)

The Aztec and Mayan empires revered chia seeds for their virility boosting benefits on the body.  Chia seeds are high in omega 3′s, fiber, antioxidants, protein  and they’re also gluten-free! Chia seeds taste good in and on almost anything. I was introduced to them by a dear friend and i have loved them ever since.

Shou Wu Chih is a chinese herbal blend that works nicely with the body to build the kidney (root) energy. Look in this blog for information on the Root Chakra to see why this tonic should be taken alone or in this recipe. This longstanding tonic is a strong compliment to nourishing the kidneys which are also known as the bodys ‘batteries.’

The Recipe is Vegetarian friendly by the way and Vegan friendly too!

Shou Wu Chih Chia Pudding~

There are 3 ways to make this pudding. Whichever one you choose to make simply add ingredients to the blender and blend for 30 seconds. Pour in a glass or bowl and enjoy!

This is so good I’m going to make some more another day this week!

Option one: The Original Chia Pudding

3 Tbs of Shou Wu Chih (buy this herbal tonic from most Asian markets costs around $6.00)

1 cups of almond milk  (vanilla or chocolate or plain)

1/8 tsp of cinnamon

1 Tbs raw honey or 2-3 dates

1 large banana

4 Tbs of Chia seeds (brown chia tasted delicious in it but any chia seeds should work just fine)

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Option two: The Raw and Dirty Nutty Chia Pudding

3 Tbs of Shou Wu Chih (buy this herbal tonic from most Asian markets costs around $6.00)

1 cups of water

a handful of nuts of your choice; cashew, almond or pecan nuts (soak them over night first) 

1/8 tsp of cinnamon

1 Tbs raw honey or 2-3 dates

a taste of vanilla bean or vanilla extract

1 large banana

4 Tbs of Chia seeds (brown chia tasted delicious in it but any chia seeds should work just fine)

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Option 3: The Raw Sweet and Buttery Coconut Chia Pudding 

3 Tbs of Shou Wu Chih (buy this herbal tonic from most Asian markets costs around $6.00)

1 cups of water

2 Tbs almond Butter

1/8 tsp of cinnamon

1 Tbs raw honey or 2- 3 dates

1 large banana

4 Tbs of Chia seeds (brown chia tasted delicious in it but any chia seeds should work just fine)

Do you enjoy Chia seeds and Herbal tonics as much as we do? Please share you’re experience and thoughts with us please.

Recipe: Coconut Curry Callaloo (Vegan)

Callaloo

INGREDIENTS:

4 cups chopped or sliced callaloo (rinsed)

1/4 cup water

1 small or medium onion chopped

1 medium tomato, chopped

3 large clove garlic, chopped

1/3 red or green pepper chopped

1/4 tsp fresh or dried thyme 

3 dashes of cayenne pepper

1/8 tsp salt (optional)

1 Tbs curry powder

1 Tbs palm oil

1 Tbs coconut oil


The Recipe
Remove all loose rough pieces, pieces with dark spots, or hard stems from callaloo. Rinse in a large bowl of cold water. Pour out dirty water then slice callalou into slices or cubes. In a medium pot add oil and water. Next, add callaloo to a pot and add enough cold water to cover the callaloo. Add seasonings. Cover pot. Steam callaloo on a medium heat and simmer for about ten minutes or just until callaloo is tender. The callaloo should be green, even while cooking it. Any discoloration means the callaloo is overcooked. Serve while hot but take your time and enjoy!

Serves: 2- 3

Great served as a side dish or with plantain or breadfruit for lovely vegetarian breakfast.

Savory Breakfast Potatoes

Rosemary potatoes (in olive oil)
Rosemary potatoes (in olive oil) (Photo credit: Wikipedia)

 

 

Ingredients

2 large sweet potatoes, cut into 1″ cubes

1 to 2 tablespoons olive oil

1/4 teaspoon

1/8 salt

1/8 pepper

1 pinch cayenne pepper

1 half or whole small yellow onion

3 clove garlic or 1/2 teaspoon garlic powder

Slice potato into cubes next, warm a pan on medium-high. Add sweet potatoes onions, bell pepper, garlic clove and seasonings into the pan with half the olive oil (You may want to add a touch more oil to stop the sticking and assist with browning, cook on medium temperature browning as many sides of the potatoes for 7-10 minutes stirring potatoes until softened (or a fork can pierce).

Serves 4

Serve with Just Right tofu scramble, Pancakes, Or Omelet with cheese

Related articles

Deliciously Healthy Tofu Scramble

 

 

 Ingredients

 

12oz firm tofu  block of extra firm tofu (plain)

2 Tbs of nutritional yeast

2 slices of sprouted grain bread (toasted)

2 Tablespoons of vegan butter, olive oil or safflower oil

1/4 cup bell pepper/red pepper/yellow pepper

2 tablespoon of freshly diced onion

1 half teaspoon small tomato crushed or diced

1/4 teaspoon-garlic power or 1 clove diced

1/4 teaspoon-salt

2 pinches of pepper

a dash of cayenne pepper

a couple dashes of thyme

1/2 teaspoons italian seasoning

1 tablespoon-turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

2 cups washed baby spinach leaves

 

In a medium bowl slice the tofu into approximately one inch cubes, Then, using either your hands or a fork, crumble it slightly. Saute crumbled tofu, green pepper, onion plus (optional garlic clove) in the 2 Tablespoon of oil for 3-5 minutes, stirring often. Add the remaining ingredients, reduce heat to medium and allow to cook 5-7 more minutes, then add toasted pieces of bread by crumbling in hands over the simmering tofu, last thing, add the crushed half of tomato to tofu stirring frequently and adding more oil if needed. Saute about 2 minutes and remove from heat and serve.

 

Serve with a dairy free warm tortilla or sprouted bread with jam and vegan butter, olive or coconut oil.

The Best Golden Apple Cinnamon Pancakes with Caramel Syrup

English: Neil's (Neil Kleinberg) blueberry pan...
Image via Wikipedia

 

 

Delicious Vegetarian Transitional Food:

The Best Golden Apple Cinnamon Pancakes with Caramel syrup

 

1 cup-unbleached all purpose flour (or use 1/2 cup spelt and 1/2 cup unbleached all purpose flour) (or 1/2 cup wholewheat and 1/2 cup unbleached all purpose flour

1 Tablespoon-baking powder

1 Tablespoon-ground flaxseed optional

1/4-teaspoon salt

1/4-teaspoon-cinnamon (optional)

1/8-teaspoon-nutmeg (optional)

1 pinch of allspice (optional)

3 Tablespoon-1 sweetener honey/maple syrup/agave nectar/organic sugar/apple juice

1 cup-nondairy milk

3 Tablespoon-unsweetened apple sauce

2 Tablespoon-canola (safflower or nondairy butter, melted)

3 Tablespoon-butter or oil for cooking

 

Use 2 bowls one for dry ingredients and one for the wet ingredients. In a medium bowl and add flour, baking powder, flaxseed, salt, spices and sift together. In the second bowl add applesauce, sweetener, non dairy milk, and canola oil then mix for a minute.

 

Add the dry mixture of flour to the wet ingredients, mix for about 30 seconds, a few lumps are fine. Over mixing will activate gluten in the flour, this will lead to a gummy texture in the pancakes.

 

Heat a saute pan or griddle to medium temperature, melt only a half teaspoon of oil into the pan then pour batter in pan measuring about 4 tablespoons of mix per pancake or pour in more batter for larger pancakes if you like. after you poor the first pancake, turn the heat down to medium low (pancakes cook fast and its fine to cook them slower so they won’t burn).

 

Cook pancakes for a few minutes on one side then gently slide the spatula under the pancake and turn over for a couple minutes or until pancake is lightly brown. Continue this pour and cook process until you have made all the pancakes you want.

 

Serves: 2-4 Tip: save extra pancakes by wrapping individually in foil then freezing them. Later pull them out and toast them in the toaster or oven!

 

Look for Caramel Syrup in the next post. And Enjoy!

Amplify Your Food With Good Vibrations!

 

Why You’ve Got To Try Energetic Cooking

In the process of preparing a meal there is a special opportunity to infuse nutrients inside the food with love. I call this Energetic Cooking since you’re using energy and intent on the food. This one step can transform  a stagnant household in minutes! The truth is- even when someone feels there is nothing they can do to assist in the nurturing of another. We can always do something to help someone.

 

For instance, you know someone under the weather and you’re preparing  food or drink for them, you want to share some positive vibes with them too. Its an easy process to do all this at the same time, simply place your hands over the pots and visualize the person smiling, vital or just see them back in full strength.

 

You can also do this by singing songs that you feel will energize you and this will energize the space you’re preparing in.

 

If you look throughout history and even in some households today, you will find examples of people massaging seasonings, herbs and singing, chanting or visualizing. The nourishment comes not only from the cook’s added ingredients but it also comes from the intention of love that’s blended together with their hands. Get creative with your next meal. Raise your vibrations to where you want them to be by energizing your food!

 

 

 

 

 

 

 

100% Raw Food Diets May Not Be The Best For You.

A picture taken, of A Green Salad.

 

 

 

Raw Food Diets – The Ayurvedic Perspective

by Claudia Ward, L.Ac

There is much confusion as to what is the healthiest diet for us to consume–a predominantly raw food diet or a cooked-food diet? On the one hand we have raw food enthusiasts recommending a natural diet of 100% raw food. This is based on the fact that raw food is high in nutrients, enzymes, and prana (life energy). Some raw foodists can get quite fanatical about their philosophy that cooked food equals “dead food” which has lost most of its nutrients. Others have their Chinese or Ayurvedic doctor recommend mostly cooked foods and see a lot of their health issues disappear on such a diet. Now who is right and who is wrong? I myself have experienced the benefits of raw foods and especially juicing, which manifest in increased energy, clarity of mind, radiant complexion, and weight loss, just to mention a few. There are certainly many documented cases of individuals overcoming serious health issues, some life threatening, through adherence to a raw food regime. And of course I have to agree, that some types of cooked food are not very good for you when consumed over a long period of time – fried foods, heavily salted food, over-cooked vegetables, microwaved food, etc.

However, everyone is different, and diet must be individualized. There is no one single diet that is “best” for everyone. Some people will do best on raw, others on macrobiotic diets. Also, a 100% raw food diet can be problematic – even though a good healing diet, it can create problems in the long run.

Orange, pear, apple
Orange, pear, apple (Photo credit: Joe Lencioni)

Below are the symptoms and problems associated with a long-term strict raw food or vegan diet:

* a general lack of vitality

* low body temperature (always cold)

* a weak digestive system with a loss of digestive strength

* food cravings

* rapid growth of grey hair

* stalled weight loss due to low metabolism

* emaciation

* amenorrhea (menstrual cycles cease), even in young women

* loss of libido

* hair loss and nail problems

* dental erosion

* insomnia and neurological problems

* constipation

* diarrhea

* infertility

Obviously, the modern Western diet sickens us with its overload of meat, salt, bad fats, white sugar, white flour, and its deficiency of living foods.

There is no question that cooking deactivates some vital nutrients, including enzymes, but cooking also makes digestion less stressful. Many people with poor digestion don’t handle raw foods or beans very well, which is in part why macrobiotic diets may have worked for some people recovering from various maladies. The higher proportion of nutrients in raw food is useless if the food can’t be digested, absorbed and assimilated. Cooking contracts vegetable foods, concentrating more nutrients with less bulk. Bitter greens like spinach and kale are generally more edible when cooked, because cooking also eliminates the oxalic acid, which interferes with calcium absorption.

Cooking significantly improves the digestibility/bioavailability of starchy foods such as potatoes and yams, squashes, grains, and legumes. Legumes need to be soaked and cooked thoroughly, otherwise they contain enzyme blockers, that inhibit protein and carbohydrate metabolism. They also contain lectins, phytic acid and saponins that are deactivated by cooking. Lectins play a role in certain auto-immune disorders such as rheumatoid arthritis and inflammatory diseases. Green beans always need to be cooked until soft otherwise they are toxic! Raw beans are poisonous because they contain prussic acid, which is de-activated only by cooking. Beta-carotene absorption can be as low as 1-2% from raw vegetables such as carrots. Mild heating, such as steaming, appears to improve the extractability of beta-carotene from vegetables, and also its bioavailability. Mineral losses from cooking are insignificant.

 

diagram of a human digestive system

 

Lycopene in tomatoes has been hypothesized to be responsible for reducing the risk of some cancers and heart disease. The cooking of tomatoes with olive oil is a characteristic combination in the Mediterranean diet. Previous studies have shown that the absorption of lycopene is greater from cooked tomatoes.

The Ayurvedic Perspective:

There is not just one dietary approach that would be ideal for everyone. In order to correctly determine our optimal requirements we need to examine many factors. We have to take into account the individuals constitution (prakruti), the nature of their imbalance and symptoms (vikruti), the seasonal and climatic influences, stage of life, occupation, etc.

In general, those of a pitta, or pitta/kapha constitution, can do very well on some raw food in their diet, especially in the late spring and summer. But if someone has a severe vata imbalance, characterized by insomnia, excessive worry and anxiety, sense of being overwhelmed, spaceyness, dryness, gas, bloating, constipation, or amenorrhea, they may need nourishing, warm, moist, easily digestible cooked food as part of their healing journey.

Someone with a kapha imbalance can easily develop sinus problems, asthma, or allergies on a raw food diet.

My recommendation for those who chose to follow a raw food diet is to apply some of the ancient Ayurvedic wisdom to help avoid potential problems and help you stay well. Ayurveda recognizes our unique individual differences.

Balancing a Raw Food Diet With Ayurveda:

By using these simple Ayurvedic principles, any diet can be made more balancing:

* Daily warm oil massage (using unrefined, organic sesame oil), Ayurvedic-style, can be very helpful.

* Herbs with a calming action, including the commonly available chamomile tea. (Many other herbs are available, see an Ayurvedic health practitioner for recommendations.)

* Some raw-foodies report that running, cycling, swimming, or other aerobic exercise elevates their body temperature and also improves their digestion and the quality of sleep.

* Spices: ginger, cayenne, black pepper, cumin, coriander, fennel, etc. will improve digestion and metabolism. Pungent greens, like mustard, watercress, arugula, are alternatives to pungent spices.

* Tonic herbs: the Ayurvedic herbal blend triphala, strengthens the entire digestive system, and is extremely beneficial for the colon.

* Avoid cold food and liquids. Allow refrigerated items to return to room temperature before consuming.

 

ARS ginger

 

* Sipping hot water with meals, and in between meals, can help provide warmth to the body. The addition of a small piece of fresh ginger root (about 1/2 inch piece) to hot water will help considerably to increase agni (the digestive fire) and improve digestion and assimilation of nutrients. Adding fresh ginger or a little bit of flax seed oil or olive oil to a vegetable juice will increase the nutrient absorption, increase agni and not aggravate vata as much.

* Using a food blender, or consuming vegetable juices will decrease dryness.

* Adding fresh lime or lemon juice to foods also increases agni due to its sour taste.

* Using organic extra-virgin olive oil, walnut oil or flax seed oil on salads and other dry foods will help diminish their vata provoking quality and provide necessary fatty acids to the diet.

* Chewing a thin slice of ginger sprinkled with salt before a meal will get the digestive juices flowing.

*Chewing fennel seeds after a meal will prevent gas or bloating.

* Relaxing for at least 10 minutes after a meal without getting up and rushing immediately will promote digestion and counteract fatigue after eating.

When it comes to deciding what foods to eat use common sense, eat according to your constitution, eat mostly cooked foods when the weather is cold, when it is foggy or in the evenings. Salads are best eaten at lunchtime (when the digestive fire is strongest), in summer, or when the weather is hot. I am always amazed when I go back to Europe, how healthy and grounded my friends are, even though their diet is not really 100% nutritionally correct (lots of wine, bread, pastries). How is that possible? I think the answer is that they sit down with their friends or families and take time in preparing and enjoying their meals. Here in California a lot of people are just sipping some green protein shake and hurry off to their yoga class. Now when you lovingly prepare your food, and really look forward to eating it, and enjoy every bite, guess what happens? All the digestive juices are flowing at the right time and the body will extract all the nutrients it needs. Food that is gulped down quickly, just because one thinks it is healthy, but is not really enjoyed will actually be harmful to your health!! It does not get digested well and wreaks havoc throughout your system.

So take time in preparing fresh meals, enjoy your food in good company and relax after eating! Happiness is the best digestive aid!

Fruits And Vegetable : List of Low and High Sugar Fruit and Vegetable.

Mother Nature has the unique ability to create foods that have an entire web of nutritional and healing benefits. In fact, we are still discovering and learning about the compounds found in plant foods that contribute to our wellness and longevity.

A healthy diet begins with fresh vegetables and fruits which play a major role of a balanced diet that includes foods that are low in cholesterol, fat, and needless sugar. Try to add a portion of fruits and vegetables to each meal you eat, if you want to eat healthy.

Talking about fruits and vegetable , they have been natural essential diet of human being since very old times. Besides easily digestible and good source as food, fruits and vegetable are served as medicine, treat ailments, retain and balance the moisture level in the body. They are full with vitamins, minerals, enzymes.

When you are on a diet, especially low carb diet, you should beware of high sugar fruits and vegetable. Sugar is widely considered to be one of the most dangerous substances for the body. You should avoid it at all costs.

Many diets focus on restricting carbohydrates, Hypothyroid help here which may be important if you are in the early stage of a weight loss plan. Nutritionists generally emphasize that eating a wide variety of fruits and vegetables is still appropriate for most people.

Fruits That Are Low  In Sugar

Apple (sliced)
Apricot (4 oz.)

Avocado :7g
Blackberry
Blueberry
Boysenberry
Cantaloupe : 6.3g

Cranberry : 4g
Cherry (sour, sweet, 10 medium)
Coconut meat (1 oz. or 1 cup shredded/grated, not packed)
Coconut milk
Currant (red, black, white)
Elderberry
Gooseberry : 9g
Grape (10 medium)

Grapefruit, Red : 6.6g
Honeydew melon
Kiwi fruit (1 medium)
Kumquat (1 medium)
Lemon/Lime (2 inch diameter)
Lemon/Lime Juice (1 oz)

Melon, Red Water : 8g
Mulberry

Olive : 3g
Orange (sections, without membrane)

Papaya : 8g

Passion Fruit : 5.8g
Peach (1 med, 4 oz.)

Pear : 11.5g
Persimmon (American, Japanese, 1 medium)
Pineapple (1 oz)
Plum
Raspberry
Strawberry
Tangelo (1 medium)
Tangerine (1 medium)

Tomato : 1.9g
Watermelon

Very High Sugar Fruits

Banana : 20.4g
Fig : 19g
Grapes : 15.5g
Guava : 17g
Kumquat : 16g
Lychee : 18g
Mango : 15g
Persimmon : 18.6g
Pomegranate : 17g

Except where noted, all have less than 10 gm carbs in a half cup serving.

Vegetables That Are Low In Sugar

Alfalfa sprouts
Asparagus
Avocado
Bamboo sprouts
Bean sprouts
Beet greens
Bell pepper (sweet green)
Broccoli
Brussels sprouts
Cabbage — all kinds
Carrot
Cauliflower
Celeriac (celery root, knob celery)
Celery
Collard greens
Cucumber
Dandelion greens
Eggplant
Endive
Escarole
Garlic (1 clove)
Kale
Leek
Lettuce — all kinds
Mung bean sprouts
Mushroom
Mustard greens
Okra
Onion (1 oz.)
Radish
Red-leaf chicory (Arugula)
Romaine (cos)
Shallot
Spaghetti squash
Spinach
Squashes — summer
String bean
Swiss chard
Tomato
Turnip greens
Watercress
Zucchini

 Vegetables That Are High In Sugar
Why are carrots listed in both categories? Carrot juice is high in sugars (about 5 gm), while
cooked carrots are low (about 3 gm).

Beets
Carrots (depends on diet)
Corn
Parsnips
Peas
Plantains
Potatoes in all forms
Winter Squashes (particularly acorn and butternut)

What are phytochemicals?

Phytochemicals are compounds that have been found to protect the body from chronic disease patterns. These conditions are becoming more common, such as diabetes, heart disease, cancers, and neurodegeneration like dementia, Parkinson’s disease, and Alzheimer’s disease.

Research is finding that a diet rich in phytochemicals protects the body from physical and environmental stressors that lead to chronic disease. Some of these phytochemicals are called polyphenols and phenolic acids and are abundant in fruits and vegetables. (1) Some examples are:

  • Quercitin: Falls under the class of a flavonoid, and sometimes a distinction is made between it and other polyphenols. It has anti-inflammatory properties, is an antioxidant, and also has been found to reduce blood pressure and lower LDL cholesterol. LDL cholesterol can sometimes indicate the prevalence of poor, unhealthy fats in the diet and too much processed, refined sugar. Quercitin is found in green tea, red onion, broccoli, and green leafy vegetables.
  • Anthocyanin: Common in berries and responsible for their beautiful colors! These include blueberries, cranberries, raspberries, bing cherries, black current, and acai. Anthocyanin actually acts as a sunscreen for plants by absorbing damaging UV light, so it any surprise that in our own bodies, it has been found to be a potent antioxidant? The sun is one source of free radical damage, and anthocyanins can help mitigate the effects of oxidative stress.

 All sugary food is expansive.

  • Fruit sugars are about 50% glucose and 50% fructose.
  • The body’s cells absolutely need glucose to generate energy for the body, especially the brain and central nervous system.
  • The glycemic index (GI) of a food indicates how much a food will affect insulin secretion.
  • Fructose has no effect on insulin secretion. Glucose does.
  • This is why agave nectar, which is up to 90% fructose, has a low glycemic index. Contrary to its popularity, agave nectar is not a healthy sweetener.

Other things to know:

  • Fructose also does not trigger the release of leptin, which gives the feeling of satiety. Glucose does.
  • Fructose stimulates the release of ghrelin, which stimulates the appetite. (2)

The leptin/ghrelin dialogue in fructose and glucose is one reason why many people overeat. People who overeat are typically binging on bread (processed breads are made with high fructose corn syrup), sugar, dairy, and fruits. Even though fruit sugars are about 50/50 glucose and fructose, it is still wise to pay attention to any amount of fructose in the diet.