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FOOD CAN IMPROVE
LISTS OF FOODS AND SUPPLEMENTS THAT REDUCE YOUR RISK FOR ALZHEIMER’S TO WEIGHT GAIN INCLUDING FOOD PREPARATION AND COOKING TIPS
Mrs. Patricia Ripenburg Bsc (Agr)
Order this book online at www.trafford.com or email firstname.lastname@example.org Most Trafford titles are also available at major online book retailers. © Copyright 2013 Mrs. Patricia Ripenburg BSc (Agr). All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the written prior permission of the author. Printed in the United States of America.
isbn: 978-1-4669-5151-8 (sc) isbn: 978-1-4669-5152-5 (hc) isbn: 978-1-4669-5153-2 (e)
Library of Congress Control Number: 2012914411
Trafford rev. 03/27/2013
www.trafford.com North America & international toll-free: 1 888 232 4444 (USA & Canada) phone: 250 383 6864 fax: 812 355 4082
T his information has been collected for the purpose of education
only. Please consult a healthcare practitioner for any health problems you may have. Many foods have yet to be studied in depth and some of the information provided here is historical. Lack of exercise, exposure to toxins, genetic predisposition and stress all contribute to poor health, however, poor dietary choices play a major role. The leading preventable cause of death is cardiovascular disease and and the main causes of cardiovascular disease include high blood pressure and high cholesterol which are linked to diet. Healthy foods and exercise can help you save your life. Foods have the ability to prevent, restore and repair the underlying causes of many diseases better than many drugs and as we age our need for healthy food choices increases. There are many countries where a particular disease is considerably lower, for example heart disease in Japan and Alzheimer’s in India. This information supports the idea that many diseases are likely caused by nutritional deficiencies. Vitamins and supplements are not as strictly regulated as pharmaceuticals and there have been many documented reactions causing illness. Whenever possible it is preferable to obtain your vitamins from the food you eat. Combinations of medicines and supplements can be deadly. Tell your physician about any supplements you are taking and read all the information provided to you by your doctor and pharmacist.
ABOUT THE AUTHOR
PATRICIA RIPENBURG BSc (Agr)
M y interest in foods and nutrition started with a taste for
French cooking and continued due to a fascination with health and science. I managed an Equestrian training center and breeding farm for over 30 years. During this time I bought and sold many horses and I was always amazed at the transformation the horses underwent with improved nutrition and correct exercise. Our horses were rarely sick even though they travelled hundreds and sometimes thousands of miles, competed at many venues and were exposed to coughs and colds. It makes sense that this would be true for people as well. This book had its beginning several decades ago as a collection of notes that began with cooking discoveries and continued with the health benefits of foods and spices. I was prompted to write this book for family and friends. I was excited by some of the information I found and the ease with which important foods can be incorporated into daily use. The information contained in this book has been collected for many decades and has been sourced from articles, books, conversations, internet searches, lectures, magazines, news casts, newspapers, television programs and university and course lectures. I have included some tips and cooking information to assist the cook in providing the healthiest meals. I have not included any recipes as there are so many available in magazines and on line.
Mrs. Patricia Ripenburg Bsc (Agr)
At the end of the book I have included a list of current sources of information that the reader may find valuable. This topic is constantly evolving. Many of the things we thought we knew have been proven wrong. The production and content of many foods have also changed. This book will never be truly finished, as new research will alter our best guesses of today. Finished is just another place to start.
Table of Contents
CHAPTER 1 1
A-FOOD SOURCES OF VARIOUS NUTRIENTS
1. ANTHOCYANIN RICH FOODS 2. ANTIOXIDANT RICH FOODS 3. BETA-CAROTENE RICH FOODS (SEE VITAMIN A) 4. BETA-CRYPTOXANTHIN RICH FOODS 5. CALCIUM RICH FOODS 6. CAROTENOID RICH FOODS 7. CHROMIUM RICH FOODS 8. COPPER RICH FOODS 9. FIBER RICH FOODS 10. FLAVONOID RICH FOODS 11. GLYCINE RICH FOODS 12. FERMENTED FOODS 13. FISTIN RICH FOODS 14. FLAVONOID RICH FOODS 15. FOLATE RICH FOODS 16. IRON RICH FOODS 17. ISOTHIOCYANTE RICH FOODS 18. KAEMPFEROL RICH FOODS 19. LUTEIN RICH FOODS 20. LYCOPENE RICH FOODS 21. MAGNESIUM RICH FOODS 22. MELATONIN RICH FOODS 23. MYROSINASE 24. NON-STARCHY VEGETABLES
1 1 1 1 1 1 2 2 2 3 3 3 3 3 3 3 4 4 4 4 4 5 5 5
25. OMEGA-3 RICH FOODS 26. POTASSIUM RICH FOODS 27. PROBIOTICS 28. QUERCETIN RICH FOODS 29. RESVERATROL 30. SELENIUM RICH FOODS 31. TRYPTOPHAN RICH FOODS 32. VITAMINS 33. VITAMIN A RICH FOODS–RETINOIDS, CAROTENOIDS (ALPHA AND BETA-CAROTENE) 34. VITAMIN B1 RICH FOODS–THIAMIN 35. VITAMIN B2 RICH FOODS–RIBOFLAVIN 36. VITAMIN B3 RICH FOODS–NIACIN 37. VITAMIN B6 RICH FOODS–PYRIDOXINE 38. VITAMIN B7–BIOTIN 39. VITAMIN B9–FOLATE OR FOLIC ACID 40. VITAMIN B12–COBALAMIN RICH FOODS 41. VITAMIN C RICH FOODS 42. VITAMIN D3 RICH FOODS 43. VITAMIN E RICH FOODS 44. VITAMIN K1 RICH FOODS 45. VITAMIN K2 RICH FOODS 46. VITAMIN E RICH FOODS 47. WHITE FRUITS AND VEGETABLES 48. ZEAXANTHIN RICH FOODS 49. ZINC RICH FOODS
5 5 6 6 6 6 6 6 7 7 7 7 7 7 8 8 8 8 8 9 9 9 9 9 9
B. HELPFUL FOOD LISTS
1. THE RISK FACTORS FOR ALZHEIMER’S AND THE FOODS THAT REDUCE THEM 2. FOODS AND HERBS WITH “ANTI-AGEING” BENEFITS 3. PROVIDERS OF ANTI-ANGIOGENESIS 4. FOODS THAT TRIGGER ARTHRITIS AND WAYS TO REDUCE THE INFLAMMATION AND PAIN 10 20 24 27
5. INFORMATION ON BLOOD PRESSURE AND FOODS THAT HELP TO LOWER BLOOD PRESSURE 6. RISK FACTORS FOR AND FOODS THAT HELP TO FIGHT CANCER 7. INFORMATION ON CHOLESTEROL, FOODS THAT ASSIST IN REDUCING LDL CHOLESTEROL AND *THOSE FOODS THAT INCREASE HDL AND/OR LOWER TRIGLYCERIDES 8. FOODS THAT HELP TO REDUCE MUSCLE CRAMPING 9. INFORMATION ON DETOXING AND FOODS THAT HAVE A DETOXIFYING EFFECT 10. RISK FACTORS, GOALS AND FOODS THAT ASSIST IN CONTROLLING DIABETES 11. THE ROLE OF FIBER IN OUR DIET AND FOODS THAT ASSIST DIGESTION AND COLON HEALTH 12. EATING TO IMPROVE ENERGY 13. INFORMATION ON GLUTEN 14. SIGNS OF HEART ATTACK AND STROKE, FOODS TO AVOID AND THOSE THAT HAVE HEART PROTECTIVE PROPERTIES 15. FOODS THAT ASSIST THE IMMUNE SYSTEM 16. FOODS AND PRACTICES THAT MAY REDUCE IRRITABLE BOWEL SYNDROME 17. FOODS THAT MAY REDUCE THE RISK OF KIDNEY CANCER 18. FOODS THAT PROTECT THE LUNGS FROM AIR POLLUTION AND SMOKE 19. WAYS TO REDUCE STRESS AND IMPROVE MOOD 20. RISK FACTORS FOR AND FOODS THAT FIGHT OSTEOPOROSIS 21. FOODS AND NUTRIENTS THAT PROTECT THE PROSTATE 22. FOODS THAT FIGHT THE EFFECTS OF RADIATION
50 56 57 60 65 67 68 71 78 80 82 84 87 90 93 94
23. FOODS AND SUGGESTIONS THAT HELP TO IMPROVE SLEEP 24. SIGNS OF STROKE AND FOODS THAT REDUCE THE RISK 25. SUPPLEMENTS 26. FOODS TO KEEP ON HAND FOR EMERGENCY SURVIVAL 27. FOODS WITH SYNERGISTIC (ADDITIVE) POWER 28. FOODS THAT WORK FOR VISION AND PROTECT AGAINST MACULAR DEGENERATION 29. FOODS THAT CAN ASSIST WEIGHT LOSS
96 101 103 112 113 116 119
FOODS, HERBS AND SPICES
ANCIENT GRAINS–AMARANTH, BUCKWHEAT, FERRO, MILLET, QUINOA, SPELT AND TEFF APPLES APRICOTS ARTICHOKE ASPARAGUS AVOCADOS BANANAS BEANS-ADZUKI, BLACK, BLACK-EYED PEAS, CANNELLINI, CRANBERRY, FAVA, GARBANZO, KIDNEY, NAVY, PINTO, SPLIT PEAS AND WHITE BEEF BEETS BERRIES–ACAI BERRIES, BLACKBERRIES, BLACKCURRANTS, BLUEBERRIES, CRANBERRIES, ELDERBERRIES, GOJI BERRIES, LINGONBERRY, MULBERRIES, RASPBERRIES AND STRAWBERRIES BREAD–WHOLE GRAIN CARROTS CELERY CHERRIES CHICKEN AND TURKEY CITRUS FRUITS–CLEMENTINE, GRAPEFRUIT, ORANGES, LEMONS, LIMES, TANGERINES AND THEIR ZEST COFFEE CORN CRUCIFEROUS VEGETABLES–BROCCOLI, BROCCOLI SPROUTS, BRUSSELS SPROUTS, CABBAGE, CAULIFLOWER, DAIKON, KOHLRABI, RADISH, RAPINI, RUTABAGA AND TURNIP
127 133 135 135 136 137 139
140 144 146
147 153 153 154 155 156 157 161 162
MUSTARD GREENS. BEET. GINGER. CATFISH. ROMAINE. CUMIN. FIGS. SALMON. SAFFRON. BOK CHOI. PURPLE OR BLACK GREEN BEANS GUAVA HERBS AND SPICES–ALLSPICE. DILL. CAYENNE PEPPER. PRUNES AND RAISINS EGGS FATS AND OILS–ALMOND OIL. COLLARD GREENS. LEMONGRASS. SPINACH. BUTTER. DATES. SWISS CHARD. CINNAMON. TROUT. HALIBUT. CREAM. MARJORAM. FENNEL SEEDS.CUCUMBER DAIRY–BUTTER. BUTTERMILK. PAPRIKA. MACADAMIA NUT OIL. SAGE. MACKEREL. CORIANDER. HEMPSEED OIL. PARSLEY. CILANTRO. KALE. TURNIP GREENS AND WATERCRESS DRIED FRUIT–APRICOTS. PEPPERMINT. THYME AND TURMERIC HONEY HORSERADISH JICAMA KIWIFRUIT LENTILS xiv 171 171 175 176 183 184 186 191 196 196 197 198 198 219 220 220 221 221 . GARLIC. BASIL. BAY LEAVES. SOYBEAN OIL AND WALNUT OIL FATTY FISH–ARCTIC CHAR. SESAME OIL. SAVORY. ROSEMARY. CRANBERRIES. TARRAGON. EXTRA VIRGIN OLIVE OIL. COD. BLACK PEPPER. CHEESE. SARDINES. KEFIR. MILK AND YOGURT DARK CHOCOLATE DARK GREENS–ARUGULA. OREGANO. CHIVES. CLOVES. COCONUT OIL. TUNA AND WHITEFISH FIBER GRAPES AND GRAPE JUICE–RED. BLUEBERRIES. HERRING.
PINE NUTS. ARAME. MAITAKE. CHESTNUTS. RED GRAPES AND WHITE WINE SALT SAUERKRAUT ESP UNPASTEURIZED SEA VEGETABLES–AGAR AGAR. HAZEL NUTS. PORTOBELLO. ENOKI. DULCE. PEANUTS. EMPIRE SWEET. BRAZIL NUTS. NORTHERN RED. PECANS. WESTERN WHITE. KELP. HOT CHILES AND MILD CHILES PLUMS AND PRUNES POTATOES RED WINE. WHITE BUTTON MUSHROOMS NUTS–ALMONDS. SHITAKE. IMPERIAL VALLEY SWEET AND VIDALIA PAPAYA PARSNIP PASTA PEARS PEAS–BLACK-EYED PEAS AND GREEN PEAS PEPPERS–BELL PEPPERS. NORI AND WAKAME 222 222 223 224 225 226 227 227 229 235 235 236 238 239 240 240 241 242 243 244 246 247 248 249 xv . CASHEWS. KOMBU.LYCHEE MANGO MAPLE SYRUP MELONS–CANTALOUPE AND WATERMELON CANTALOUPE WATERMELON MISO MOLASSES–BLACKSTRAP MUSHROOMS–CRIMINI. MACADAMIA NUTS. WESTERN YELLOW. BLADDER WRACK. OYSTER. PISTACHIOS AND WALNUTS OATS OLIVES ONION FAMILY: IN ORDER OF IMPORTANCE: SHALLOTS.
SOYBEANS. MUNG SQUASH–SUMMER AND WINTER SQUID AKA CALAMARI TEA–BLACK. FLAXSEED. RICE. SOY NUTS. RYE AND WHEAT 253 257 259 263 263 266 267 272 273 274 xvi . TEMPEH AND TOFU SPROUTS–ALFALFA. CRAB. SHRIMP AND OYSTERS SOY–EDAMAME. ROOIBOS AND WHITE TOMATOES VINEGAR WHOLE AND CRACKED GRAINS–BARLEY. LENTIL. SCALLOPS. SOY MILK. BROCCOLI. MISO. CHICKPEA. PU-ERH. HERBAL. GREEN.SEEDS–CHIA SEEDS. SESAME AND SUNFLOWER SHELLFISH–CLAMS. OATS. LOBSTER. BULGUR. HEMP SEEDS. PUMPKIN.
RICE AND OTHERS EDIBLE FLOWERS (PETALS) GOOD RESOURCES 281 283 284 285 285 286 305 305 306 309 313 316 324 327 328 337 340 xvii . PORK AND POULTRY COOKING INFORMATION FOR BEANS.CHAPTER 3 281 EATING PLAN EATING TO PREVENT DISEASE INCLUDE THESE FOODS DAILY INCLUDE 3-5 TIMES A WEEK INCLUDE 2 TIMES A WEEK INCLUDE 1 TIME A WEEK CHANGING YOUR EATING HABITS NUTRITION LABEL FACTS PRODUCE STICKERS BE AWARE AND DON’T GET CAUGHT “TOO MANY TIMES” HEALTH PROMOTING EASY SNACK FOODS WAYS TO SAVE MONEY AND EAT WELL SHOPPING LIST PREPARATION METHODS FOR OPTIMAL NUTRITION AND SAFETY FINAL COOKING TEMPERATURES FOR BEEF. LAMB. GRAINS.
red wine. corn. dark leafy greens. kale. broccoli. teff. collard greens. blood oranges. blueberries. bok choy. sesame seeds. nuts. CALCIUM RICH FOODS amaranth. tofu (check the label to make sure calcium was used in its preparation) and yogurt 6. cooked leafy greens. papaya. yellow or orange in colour. 1 .CHAPTER 1 A–FOOD SOURCES OF VARIOUS NUTRIENTS 1. bananas. soybeans. cantaloupe. grapefruit. BETA-CRYPTOXANTHIN RICH FOODS avocados. cherries. cilantro. cheese. ANTIOXIDANT RICH FOODS avocados. sardines (canned). soy milk. corn. oranges. grapes and strawberries 2. spinach. collards. grapefruit. ANTHOCYANIN RICH FOODS black raspberries. salmon (canned with bones). red bell peppers. eggplant. nuts. broccoli. CAROTENOID RICH FOODS This group contains all fruits and vegetables that are dark green leafy. egg yolks (without the white). mushrooms. BETA-CAROTENE RICH FOODS (SEE VITAMIN A) 4.–apricots. swiss chard and watermelon 3. quinoa. legumes. liver. carrots. Serrano peppers and watermelon 5. cilantro. fortified foods and juices (containing calcium citrate and malate). lentils. milk.
watermelon. almonds. swiss chard. wheat germ and winter squash 7. bananas. FIBER RICH FOODS all-bran cereal. crimini mushrooms. oat bran. molasses. sesame seeds. dark green leafy vegetables. potatoes with skins. brewer’s yeast. okra. onions. flaxseed. quinoa. legumes. mustard greens. COPPER RICH FOODS cashews. swiss chard. kale. fruit skins. parsnips. oranges. oranges. sweet potatoes. brown sugar. mango. broccoli-cooked. peas. organ meats. collard greens. oatmeal. lentils. seeds. corn. spinach. swiss chard. pears. sweet potatoes (med=5g). cauliflower. kale. dried beans. garlic. apples (sm. artichoke. nuts. CHROMIUM RICH FOODS basil. nuts. dried peas. chickpeas (1c=10g). psyllium seeds. dates. pecans. lentils. prunes. shellfish. figs. soybeans. strawberries. wheat bran and whole grains and whole wheat products -INSOLUBLE FIBER RICH FOODS dark green leafy vegetables. oats and oat bran. oranges. shitake mushrooms. psyllium seeds. asparagus. apples. broccoli. squash. turnip greens. papaya. oats. black beans. pistachios. eggplant. rye and soybeans 2 . tomatoes. prunes. flax seed-fresh ground. barley dried beans and peas. wheat bran and wheat 9. mangos. potatoes and turkey 8. carrots-raw.=5g). tomato paste. wheat bran and whole wheat products -SOLUBLE FIBER RICH FOODS This category includes most fruits. raspberries (1c=8g). fruit skins. carrots. split peas. shredded wheat. persimmon. green beans (1c=4g). pears-with skin. raisins. kidney beans. pumpkin. kiwi fruit. fennel. peas-cooked. pumpkin. pinto beans. Patricia Ripenburg Bsc (Agr) green beans. lima beans. oysters. sunflower seeds. coffee. popcorn. beef. kale. peaches. beer. citrus fruits. ancient grains. Brussels sprouts. blueberries. nuts. vegetables and whole grains. potatoes. apricots. red pepper.Mrs. grape juice.– almonds. peaches.
kale. citrus zest. green tea. fortified breakfast cereal. tomatoes and watercress 11. snap beans. miso. fruits especially citrus fruits. soy sauce. chives. peas. buckwheat. sauerkraut. capers. citrus fruit. red currants. spinach-raw. FOLATE RICH FOODS apples. cocoa. cabbage. grapes-fresh. parsley. broccoli. broccoli. strawberries. kumquats. black beans. mushrooms. dried beans. apricots. pinto 3 . pickled vegetables. hot peppers. Tabasco and vanilla 13. capers. snap beans. celery. bananas. red cabbage. GLYCINE RICH FOODS beans. black tea. green tea. spinach-raw. dill. red wine. cocoa. beans (black. raspberries. celery. chickpeas. onions-raw. kombucha. nuts. blackberries. FLAVONOID RICH FOODS apples. FLAVONOID RICH FOODS apples. FISTIN RICH FOODS grapes. kumquats. celery. melons. black tea. scallions-raw. scallions-raw. sunflower seeds. pinto beans. blueberries. pears. tomato juice and fortifies whole grains 16. raspberries. tomatoes and watercress 15. legumes. fish and meat 12. liver. navy. baked beans.Food Can Improve Your Health 10. avocados.–almond butter. red cabbage. garbanzo. berries. chives. coriander-fresh. IRON RICH FOODS The body does not readily absorb the iron in plants but vitamin C containing foods will increase the absorption. rice. onions. apricots. tempeh. asparagus. beets. dark chocolate. mangos and strawberries 14. red currants. leafy green vegetables. kidney. green peas. lentils. buckwheat. FERMENTED FOODS kimchi. apricots. broccoli. red wine. dairy. coriander-raw.
lean meat. Brussels sprouts. onions. kohlrabi. mango. oysters. chicory. kelp. LYCOPENE RICH FOODS apricots. walnuts and zucchini 20. lentils. blackstrap molasses. bran flakes. cress. swiss chard. brown rice. leeks. 21. cooked tomatoes and tomato products. guava. fatty fish. capers. collard greens. nuts–especially almonds. grapefruit. and watermelon. romaine. pumpkin seeds–especially pumpkin seeds. oatmeal. eggs. sunflower seeds. sesame seeds. bananas.Mrs. soybeans. LUTEIN RICH FOODS Eggs may be the best source of this antioxidant nutrient as the cholesterol and choline contained in the yolk increase the availability. prune juice. Patricia Ripenburg Bsc (Agr) and soy). endive. broccoli. green bell peppers. which can slow ageing by reducing cellular inflammation. tempeh. pink grapefruit. KAEMPFEROL RICH FOODS apples. shellfish. raisins. MAGNESIUM RICH FOODS amaranth. peas. beans. skin-on baked potatoes. parsley. kale. scallions. turnip greens and watercress 19. fortified cereals. broccoli. legumes. papaya. radishes. turnip greens. cabbage. ISOTHIOCYANTE RICH FOODS green cruciferous vegetables–chicory. endive. strawberries. chives. tofu and watermelon 17. escarole and parsley 18. millet. tomatoes. broccoli. spinach (cooked). cheese dark green leafy vegetables. brown rice. cashews and peanuts. almonds. shredded wheat. gooseberries. fortified cereals.–beet greens. peanut butter. grapes. rutabagas. tea. squash. kale. corn. lentils. avocado. broccoli. 4 . Brussels sprouts. fish–especially halibut. mustard greens. quinoa. endive. cooked leafy greens. oatmeal. Brussels sprouts. raisin bran. kidney beans. dill. dock. cauliflower. parsley. beans–especially black beans. spinach.
black beans. meat. raspberries. cherries–Montmorency cherries contain almost 6 times the melatonin as regular cherries. ginger. lima beans. NON-STARCHY VEGETABLES asparagus. peaches. celery. fennel. wheat germ. squash. mustard greens. grapefruit. bananas. dried fruit. walnuts. avocados. oats. goat’s milk. collard greens. whole grains. snapper. figs. beans.–algae. tomatoes and tomato products. green beans and peas. bell peppers. hemp seed. whole wheat bread. cabbage. sunflower seeds. halibut. pecans. mackerel. radishes and zucchini 25. olive and soybean oils and walnuts 26. catfish. rice. flaxseed-ground. kiwi. legumes. eggplant. cow’s milk. mustard and wasabi. broccoli. yogurt. strawberries. 24. krill and fish oil. avocados. romaine. teff. crimini mushrooms. papaya. edamame. nectarines. poultry. OMEGA-3 RICH FOODS -DHA AND EPA–Pickled herring have the highest content of the commonly eaten fish. barley. cantaloupe. tuna and whitefish). white beans. carrots. prunes. oranges. cod. chia seeds. sweet potatoes. cherries. bok choy. herring. yeast and yogurt 22. broccoli. halibut. yams. cauliflower. soybeans and walnuts -ALA SOURCE–chia seeds. sardines. beets. salmon. cucumber.Food Can Improve Your Health spinach. MELATONIN RICH FOODS almonds. POTASSIUM RICH FOODS apricots. swiss chard. bananas. flaxseed. tofu. MYROSINASE Myrosinase-rich spices are horseradish. potatoes with skin-on. raisins. 5 . olive oil. artichokes. beans. tomatoes and turkey 23. grapes. Brussels sprouts. fatty fish (Alaskan char. kidney beans. trout. Brussels sprouts. guava. daikon.
turkey. fish. salmon. chia seeds.Mrs. red grapes. chicken. tuna (3 oz. halibut. kefir. RESVERATROL dark chocolate. red grape juice. capers. miso. liver. Studies show that long-term use of high-dose beta-carotene supplements is associated with an increase in risk of lung cancer in smokers and former smokers. Patricia Ripenburg Bsc (Agr) 27. turkey and venison 32. kombucha. red grapes. red wine. TRYPTOPHAN RICH FOODS bananas. cherries. cod.=63mg). millet. brazil nuts (are very high 1-2 nuts=136mg). shellfish. snapper. Also excessive retinol and low vitamin D can weaken bones and increase the risk of fractures. tuna. pork. eggs. garlic. broccoli. strawberries and red wine 29. It is important not to overdo it with any vitamin. soybeans. citrus fruits. blueberries. turnips. kimchi. calf’s liver. oats. onions. VITAMINS It is far more important to obtain your vitamins from the foods you eat than to take vitamin pills. PROBIOTICS They are found in cultured foods such as acidophilus milk. mustard seeds. 6 . raspberries. wheat germ and whole grains and yogurt 31. ginseng. apricots. salmon. pumpkin seeds. leeks. grass fed beef. shrimp. parsley. blackberries. barley. calf’s liver. chicken. grapes. leafy greens. kelp. shrimp. black and green tea. tomatoes and peanuts 30. QUERCETIN RICH FOODS apples. brown rice. natural sour pickles and sauerkraut. olive oil. SELENIUM RICH FOODS astragalus. oranges. lamb. lamb. mushrooms. butter. 28. kale. legumes. nettle.
salmon and tuna. potatoes with skin. Retinoids come from animal sources. peanuts. flour. collar greens. nuts. liver. grass-fed beef. eggs. potatoes. chickpeas. eggs. tuna and whole grains 35. seafood. VITAMIN B1 RICH FOODS–THIAMIN apples. grass-fed beef. eggs. wheat germ. peas. enriched bread. sunflower seeds. crimini mushrooms. melons. fish. pork. VITAMIN B7–BIOTIN avocados. swiss chard and watermelon 7 . soy beans. romaine. liver. squash. egg yolks. VITAMIN B6 RICH FOODS–PYRIDOXINE avocados. kale. which are very bioavailable and can build up in the body. asparagus. chicken. romaine. faro. crimini mushrooms. pork. asparagus. navy beans. collards. bananas. bananas. SOURCE: apricots. mushrooms. VITAMIN A RICH FOODS–RETINOIDS. cranberries. cereals. spinach. lamb.Food Can Improve Your Health 33. dairy products. Brussels sprouts. The Carotenoids alpha and beta-carotene come from vegetable sources and must be converted to vitamin A in the body. grass-fed beef. cantaloupe. fish–especially halibut. CAROTENOIDS (ALPHA AND BETA-CAROTENE) There are 2 forms of vitamin A and they provide different types of health benefits. soybeans. grapefruit. carrots–raw. and whole or fortified milk and breakfast cereals 34. pumpkins. wheat germ. whole grains and yeast 38. peaches. pork. leafy greens vegetables. seafood. chard. nuts. romaine. lentils. liver. VITAMIN B2 RICH FOODS–RIBOFLAVIN apples. cod liver oil. dried beans. yogurt and whole grains 36. kidney beans. butter. liver. legumes. liver. liver. VITAMIN B3 RICH FOODS–NIACIN chicken. mustard greens. dairy products. dried beans. cereals. peanuts and whole grains 37. dark green or orange foods. sweet potatoes.
peanuts. papaya. VITAMIN C RICH FOODS raw vegetables and fresh fruits such as. cheese. egg yolks. grapefruit. mangos. broccoli. potatoes (baked with skin-on). tuna and mackerel–Small amounts are also found in beef liver. baked beans. broccoli. asparagus. mushrooms. cheese. citrus fruits. Patricia Ripenburg Bsc (Agr) 39. lentils. guava. Brussels sprouts. lemons. apples. chickpeas. VITAMIN D3 RICH FOODS The best source is 15 minutes of sun exposure to 40% of the body before the application of sunscreen. leeks. egg yolks. fatty fish. fruits especially citrus fruits. mackerel. fortified bread. jicama. cantaloupe. dairy–milk products and yogurt. kiwi. romaine. fortified breakfast cereal. avocados. melons. apricots. almonds. green vegetables that are eaten with healthy fats to assist with 8 . sunflower seeds. rice. kelp. bananas. VITAMIN B12–COBALAMIN RICH FOODS grass-fed beef or bison.000mg). eggs. spinach. black currents. beets (steamed). organ meats. VITAMIN B9–FOLATE OR FOLIC ACID apples. VITAMIN E RICH FOODS ancient grains. apples. salmon-wild (I serving = 1. bell and chili peppers. green peas. strawberries. liver. beets. clams. soy milk. nutritional yeast. shellfish. tomatoes and watermelon 42. fortified vegetarian foods and supplements that provide B12 in its free form that does not require the stomach’s gastric acid for separation 41. cereals. poultry. peaches. lettuce. asparagus.Mrs. legumes. cod liver oil. fortified cereal. broccoli.–fish oils. bananas. celery. shrimp. salmon. dried beans. Dark skinned people need longer exposure. dark green leafy vegetables. nuts. cabbage. avocados. milk and dairy products and cereals and mushrooms that have been exposed to UV light 43. eggs. leafy green vegetables. fresh tuna. fortified vegetarian foods. cauliflower. tomato juice and fortified whole grains 40.
turkey. rhubarb. seeds. fortified cereal. meat. nuts and nut butters. turnip. ZINC RICH FOODS almonds. lamb. turnip. WHITE FRUITS AND VEGETABLES apples. vegetable oils. VITAMIN E RICH FOODS ancient grains. salmon. kelp. mushrooms and pears 48. 47. grass-fed beef. brazil nuts. parsley. eggs. soybeans. nuts. seeds. salmon. oysters. soy products. bananas. pumpkin seeds. whole grains and yogurt 9 . tuna. cucumber. chicken. faro. wheat germ and whole grains 44. maple syrup. shrimp. dried beans. lobster. nuts. some hard cheeses. broccoli. black-eyed peas.Food Can Improve Your Health absorption. lobster. chard stems. wheat germ. wheat germ and whole grains. parsley. VITAMIN K2 RICH FOODS chicken (dark meat). shrimp. ZEAXANTHIN RICH FOODS beets. orange bell peppers. corn. tangerines and spinach 49. soybeans. olives. egg yolks and green vegetables with fats. papaya. spinach. vegetable oils. papaya. squash. meat and fermented foods 46. lentils. olives. shellfish. sesame seeds. tuna. chickpeas. VITAMIN K1 RICH FOODS vegetables and vegetable oils 45. cauliflower.
Patricia Ripenburg Bsc (Agr) B. DIET Alzheimer’s has increased in all age groups since the 1970’s. Cholesterol encourages the production of beta-amyloid and places the brain under even more stress. It is thought that the damaged blood vessels of diabetics have a hard time delivering glucose and oxygen to the nerves of the brain. DIABETES A Japanese study found that people with diabetes. CARDIOVASCULAR DISEASE 80% of those with Alzheimer’s also have cardiovascular disease. A well-publicized study found 10 . especially type-2 diabetes were twice as likely to develop Alzheimer’s. trans-fats and other poor dietary choices. It has been demonstrated that those people with consistently worse cognitive performance had a higher intake of fast food.Mrs. THE RISK FACTORS FOR ALZHEIMER’S AND THE FOODS THAT REDUCE THEM RISK FACTORS AGE We accumulate beta-amyloid as we age and the risk of Alzheimer’s doubles every ear after the age of 65. HELPFUL FOOD LISTS The information listed here is not offered as medical advice but to provide you with the opportunity to use foods to improve your health. High blood pressure and plaque in the blood vessels make then less efficient at delivering oxygen to the brain. 1. Those with diabetes had inferior visual working memory and word fluency scores.
AVOID HYDROGENATED. Beer used to be made with a large amount of these chemicals. WHITE PASTA. Sodium nitrate or other chemicals that the body makes into nitrosamines will be found on most labels. typically starting between 40-50 years of age. 1) LARGE WAISTLINES A recent study found that being overweight doubles the risk of Alzheimer’s and obesity quadruples that risk. HEAD TRAUMA Prior head trauma is a risk factor especially if the person was rendered unconscious. Metabolic syndrome is defined as having 3 of the following risk factors. People in the 11 . GENETICS There is a rare form of Alzheimer’s that runs in families. At present the additives are not listed on the bottles and it makes it very difficult to evaluate the risks. accounting for 5% of the cases. which is the space where the neurons connect. WHITE FLOUR. WHITE RICE AND WHITE SUGAR Alzheimer’s begins at the synapse. METABOLIC SYNDROME Older adults with metabolic syndrome are at a 13-20% greater risk for memory loss.Food Can Improve Your Health that those consuming a Mediterranean diet were at the lowest risk of developing Alzheimer’s. MODIFIED AND TRANS-FATS Nitrosamines are the chemical preservatives found in many processed foods such as processed cheese and smoked meats. If there is too much beta-amyloid present it will impede communication and cause the synapse to fail.
STRESS Stress can lead to high levels of cortisol. 5) HIGH BLOOD PRESSURE SLEEP Alzheimer’s risk is strongly associated with inadequate sleep (less than 6. SMOKING Smoking doubles the risk of Alzheimer’s. 3) HIGH TRIGLYCERIDES Those people with high triglycerides and low HDL cholesterol were connected to worse memory scores. which can cause brain cell dysfunction.Mrs. Patricia Ripenburg Bsc (Agr) highest 20% were 3 times more likely to develop dementia then those in the lowest 20%. REDUCE THE RISK EXERCISE THE BODY A study showed that those who walked 72 blocks a week had a greater grey matter volume than those who did not walk as much. 4) LOW HDL CHOLESTEROL Maintaining higher HDL levels and lower LDL levels is significantly associated with improved mental function. 2) HIGH BLOOD SUGAR This can be responsible for increasing inflammation in the brain.5 hours) and for those who awakened more than 5 times per hour. 12 .
Food Can Improve Your Health After 4 years 40% of the participants had developed cognitive impairment or dementia but those who walked the most cut their risk of memory problems in half. EXERCISE THE MIND Challenge your mind daily by reading. hold for 7 seconds and exhale for 7 seconds. NEW RESEARCH Neurologist Dr. There is a good amount of scientific data behind this supplement. 13 . The larger the hippocampus the better and lifestyle changes can increase brain size. lilac. soap and strawberry. peppermint. If you are right handed make your left hand do some tasks. chocolate. lemon. Majid Fotuhi has shown that memory loss is a function of the brain losing mass. TEST: Try to identify some of the following by sent only: cherry. REDUCE STRESS Try using breathing techniques to reduce stress. as it will reduce the plaque that is associated with memory loss. playing cards or games like crossword puzzles that work both the visual and language areas of the brain. Smell is one of the first parts of the brain that is affected by Alzheimer’s. clove. pineapple. New research shows a marked reduction in Alzheimer’s risk and an increase in the growth of the brain’s memory center among those who exercise aerobically for 20-30 minutes 6-7 days a week. Inhale for 7 seconds. DHA SUPPLEMENTATION This is the most important thing you can do. licorice. INCREASE EXERCISE AND STRENGTH This will generate new brain cells. leather.
vitamins C and E and the spices ginger and turmeric on a regular basis. BARLEY Barley helps to produce acetylcholine. In a Canadian study. Eat more good fats and cook at a lower temperature to prevent the formation of AGE’s (Advanced Glycation End products). Studies have shown that apples are linked to a reduction of oxidative damage and brain cell death. AVOCADOS They have the ability to lower blood pressure. APPLES Apple phenols can protect nerve cells from damage. which decreases the risk of mental decline and provide monounsaturated fat that increases the blood flow to the brain. omega-3 fatty acids. BEANS They have been shown to lower the risk for Alzheimer’s and Parkinson’s. which assists in brain function. Patricia Ripenburg Bsc (Agr) PROTECTIVE FOODS IN GENERAL Your diet is extremely important both for portion size and food choices. 14 .Mrs. Avoid deep fried foods and reduce saturated fats. Consume foods high in flavonoids. people in the 62-80 age group who ate large amounts of barley improved their memory by 37%. BEETS They improve cellular oxygenation and blood flow to the brain. Add more antioxidant fruits and vegetables to you daily intake and place more emphasis on complex carbohydrates and whole grains.
CHIA SEEDS They are a great source of ALA omega-3 fatty acids. ALA stops free-radical damage and the premature ageing of the brain. This barrier acts as a coating to protect the brain from damaging elements like LDL cholesterol. which protect mental and physical health. COFFEE Coffee can protect the brain by keeping the brain-blood barrier intact. Moderate (1-3 cups) 15 . CHICKEN Niacin rich foods like chicken provide protection against Alzheimer’s and age-related cognitive decline. It raises the level of gluthione and assists other key antioxidants and enzymes. which increases the activity of the mitochondria and blood flow to the brain and helps to reduce inflammation at the cellular level. STRAWBERRIES are rich in antioxidants. BLUEBERRIES contain nutrients that increase the production of brain cells in the hippocampus and they may help to reverse age-related problems in brain function. CINNAMON It is now being tested for its ability to enhance cognition. They have been found to keep the arteries of the brain clear of plaque and to assist communication between brain cells. assist in the maintenance of memory and can help to reverse age-related degeneration of the brain.Food Can Improve Your Health BERRIES To obtain their full health benefits eat fresh or frozen berries. They control inflammation in the brain. Elderberries contain quercetin. BOYSENBERRIES contain potent anthocyanins and polyphenols. BLACKCURRANTS may be able to prevent or postpone the onset of Alzheimer’s.
Spinach has been shown to protect the brain from oxidative stress and may be able to fight age-related cognitive decline. Fish has the ability to promote stronger neurons in your brain’s grey matter and consuming baked or broiled fish is associated with increased grey matter volumes in 3 areas of the brain. DHA OMEGA-3 RICH FOODS These foods can dramatically reduce the risk of neural degeneration. which clear the arteries and help the brain. 16 . Patricia Ripenburg Bsc (Agr) daily consumption of coffee has been demonstrated to improve memory. Taking 600mg. In a 10 year study researchers discovered that participants who drank 3 cups a day showed a 4. which are important factors in the ageing of the brain. COPPER RICH FOODS Research suggests that people with low copper intake are more prone to Alzheimer’s. DARK LEAFY GREENS They have a substantial effect due to their high concentrations of lutein and vitamin C.Mrs. They could also strengthen memory due to their high iron content. Fatty fish has been shown to reduce the risk of Alzheimer’s and mild cognitive impairment by close to 500%.3 times less cognitive decline than non-coffee drinkers. FATTY FISH They contain omega-3 fatty acids (especially DHA). CRUCIFEROUS VEGETABLES DARK CHOCOLATE It is associated with the reduction of inflammation and the prevention of oxidation. Older adults who ate fatty fish once a week have been shown to slow their mental decline by 10% a year. Its procyanins improve memory by increasing the circulation of blood to the brain. A study found that those who consumed the highest levels of DHA had reduced their risk by as much as 40%.
These pigments have a complex chemistry and contain thousands of different substances most of which function as antioxidants. They have a synergistic relationship with vitamin C. The darker coloured grapes are higher in the important nutrients. Laboratory studies show that it blocks the formation of inflammatory compounds. FOLATE RICH FOODS They protect and increase the memory and cognitive function of seniors by neutralizing the toxic effects of homosystine. FLAVONOID RICH FOODS Flavonoids are responsible for the vibrant colours of plants. It has been suggested that it could prevent some of the damage to brain cells that show the progression of Alzheimer’s. which can be responsible for disrupting memory. which is a cause of memory decline. A study showed that those consuming ground flax had almost double the improvement in memory over the control group. FLAXSEEDS Their components have the ability to reduce inflammation. When purchasing grape juice made from concentrate it is important to buy organic as much of the concentrate is imported from countries that use dangerous pesticides.Food Can Improve Your Health DHA supplement daily for 6 months can make the brain function as if it were 3 years younger. GRAPES AND GRAPE JUICE They cause an increase in the production of dopamine. 17 . which functions as a neurotransmitter in the brain. Their resveratrol helps to reduce the amount of plaque that builds up within the brain. A cognitive function study showed that those who had higher levels of folic acid scored the same as those who were 5 years younger GINGER Ginger is a potent anti-inflammatory.
which is good for memory. It has been noted that people with low B12 have a smaller hippocampus. NUT AND FISH OILS These are good fats that are brain protective and help to keep cognitive abilities strong. It lowers the amount of protein that builds up as plaque. Brazil nuts. which provides the brain with a steady supply of glucose. cashews. help to keep the arteries clean and may also prevent colon cancer. An Italian study found that older adults who had higher intakes of these fats had higher mental scores. 18 .Mrs. Just 2 cups a day will increase your concentration and memory as well as improve mood. Patricia Ripenburg Bsc (Agr) GREEN TEA This tea is a great source of antioxidants. omega-3 fats and protein. HEMP SEEDS They promote brain development. They are high in magnesium. OLIVE. which is necessary for the transmission of signals between the brain and the rest of the body. walnuts and pecans contain choline. They are a healthy source of monounsaturated fats. NUTS Nuts especially almonds. ORGAN MEATS These meats as well as chicken giblets and clams have high levels of zinc and iron and are excellent sources of B12. LUTEIN RICH FOODS These foods nourish the brain. KAEMPFEROL RICH FOODS LENTILS Lentils have a high fiber content. which has been linked to nerve damage and memory loss.
an ingredient in turmeric fights memory-destroying plaque. the memory center of the brain. It contains compounds similar to those used to treat Alzheimer’s SHELLFISH (especially scallops) SWISS CHARD Chard is high in vitamins A. QUERCETIN RICH FOODS These foods reduce inflammation and nourish the brain. which are all associated with anti-ageing. bilirubin. TURMERIC This spice is a natural anti-inflammatory and it dramatically increases the level of antioxidants in the body.Food Can Improve Your Health PEPPER Preliminary studies show that the piperine in pepper improves memory performance and delays neurodegeneration in the hippocanthus. which is the main ingredient in prepared mustard and curry. improving concentration. nervousness and depression. 19 . Curcumin. soothing headaches. SAGE Sage has been found to boost cognitive performance and to promote clear thinking. It activates a system in brain tissue that causes the release of the brain protective antioxidant. C. Laboratory studies have shown that it prevents amyloid plaque formation in animals and counteracts cognitive impairment caused by traumatic injury. Turmeric may halt the production of proteins linked to the destruction of nerve cells. The population of rural India has one of the lowest rates of Alzheimer’s in the world and it is thought to be due to the considerable use of turmeric. K and B7 (biotin). ROSEMARY This herb increases the blood flow to the head and brain.
This “energy vitamin” improves thinking speed and is critical for energy production on the nerves. Patricia Ripenburg Bsc (Agr) VITAMIN B6 RICH FOODS These foods contain contain one of the nutrients that is responsible for brain cell communication. ANTIOXIDANT RICH FOODS These foods fight free radicals that cause skin damage.Mrs. VITAMIN B12 RICH FOODS B 12 is necessary for the creation of myelin. 20 . VITAMIN C Vitamin C is a known factor in the reduction of Alzheimer’s. which insulates and protects the nerve endings. Vegetarians and vegans are especially at risk for a deficiency in this vitamin as are those who regularly take aspirin. ANCIENT GRAINS These grains contain omega-3’s and are high plant protein foods with many healing properties. the diabetes drug Metformin and medications that suppress gastric acid production. Vitamin B6 is easily found in many foods and only those who have an extremely poor diet are deficient. They keep the skin supple and the nails and hair healthy. A deficiency can mimic the effects of ageing including dementia resembling Alzheimer’s. FOODS AND HERBS WITH “ANTI-AGEING” BENEFITS ACAI BERRIES These berries have very concentrated power. 2. This super fruit contains a myriad of compounds that make you look and feel better. which is reversible with supplementation. They fight free radicals and help to slow ageing by strengthening the immune system and metabolic function.
CALCIUM AND VITAMIN K2 RICH FOODS These foods are important to keep bones strong. improve motor skills and reverse age-related short-term memory loss. AVOCADOS They have nutrients that help to repair the body. BEANS They promote hair growth and help to thicken hair cells. CUMIN AND CORIANDER DARK CHOCOLATE It improves circulation to the skin and its flavonoids are good for the heart. BERRIES esp. blueberries They may protect the brain from stroke damage. Avocados contain biotin. CHEESE (ESP CAMEMBERT) It has a high pH level and when a small piece is consumed after a meal it can neutralize the acids and promote brighter teeth. BLACK GARLIC It is thought to fight age related skin damage. CRANBERRIES They disrupt plaque formation and fight the bacteria that cause tooth decay. which enriches the skin and avocado oil is used for its anti-wrinkle and healing properties.Food Can Improve Your Health ASPARAGUS Asparagus contains antioxidants that can help keep the body free of toxins that compromise the immune system and cause premature ageing. 21 .
LYCOPENE RICH FOODS They protect the skin from UV damage. combat fatigue and to protect the nervous system. superoxide dismutase. MAPLE SYRUP It increases the activity of the body’s own antioxidant. JERUSALEM ARTICHOKE This vegetable contains 5 times more iron than potatoes and helps to reduce dark under eye circles. GINSENG Ginseng is thought to slow down the ageing process. protect the skin from sun damage and help to ward off wrinkles. LUTEIN RICH FOODS These foods may assist skin health by reducing wrinkle formation and ultraviolet-induced skin cancer. Consuming carotenoid rich foods with foods high in unsaturated fat improves their absorption. which can preserve youthfulness. which causes dryness. Those who do not ingest carotenoids become paler and appear less healthy. sunspots and wrinkles.Mrs. Patricia Ripenburg Bsc (Agr) CAROTENOID RICH FOODS These foods fight free radicals. halt heart disease and eliminate free radicals. FOLATE RICH FOODS They assist cognitive function. It has the ability to firm the skin by helping to build collagen. GREEN TEA It protects and thickens the epidermis and may assist in reversing sun damage. 22 . GINGER It is a natural anti-inflammatory that has been linked to a reduced risk of Alzheimer’s.
stroke and many inflammatory diseases. VITAMIN C RICH FOODS This vitamin fights wrinkles by increasing collagen production and is used to manufacture sebum. SUNFLOWER SEEDS These seeds help to prevent collagen breakdown and to increase the skin’s lipid barrier. heart attack. 23 . SELENIUM RICH FOODS These foods protect the skin from sun damage. They provide protection from cancer. TURMERIC This spice is excellent for brain health. which is the conditioner that keeps hair hydrated and shiny. VITAMIN E RICH FOODS This vitamin helps to keep the skin moisturized and soft by promoting oil production. VITAMIN A RICH FOODS This vitamin is needed for healthy scalp and hair. PAPAYA ROYAL JELLY It helps to protect the skin from harmful radiation. It revitalizes the skin by stimulating cell turnover.Food Can Improve Your Health OLIVE OIL OMEGA-3 RICH FOODS They promote hair growth. improve moisture content and fight UV-related damage. SOY FOODS These foods contain isoflavones that increase the skin’s elasticity and help balance hormone levels.
which has cancer-starving properties. CHEESE Hard cheeses like Edam. 3. CELERY Its acetylenics have shown the ability to stop the growth of tumor cells. ZINC RICH FOODS These foods assist in protein synthesis and collagen formation. These nuts can help to reduce colon cancer risk. 24 . CASHEWS They contain a class of flavanols that starve tumors and prevent cancer cells from dividing. Patricia Ripenburg Bsc (Agr) WATER RICH FOODS Foods like celery. PROVIDERS OF ANTI-ANGIOGENESIS (CUT OFF BLOOD SUPPLY TO TUMORS) APRICOTS They lower the risk of stomach cancer. Studies show a reduction in lung cancer. Organic apricots contain more quercetin and dried is just as effective as fresh. Their quercetin can prevent cancer cells from growing. ARTICHOKES They contain 3 kinds of cancer fighting compounds. WHOLE GRAINS They provide many important nutrients and because they are low on the glycemic index they do not spike blood sugar. cucumbers and watermelon keep the skin healthy and hydrated better than water.Mrs. Gouda and Jarlsburg are made with bacteria that produce a form of vitamin K called menaquinone.
Do 25 .Food Can Improve Your Health CRUCIFEROUS VEGETABLES They contain several powerful cancer-fighters. FERMENTED SOY Fermented soy is much stronger than soybeans with miso being 4 times more potent. Kale can kill ovarian cancer cells. blood and skin cancer cells. which can kill ovarian cancer cells. GARLIC It contains allicin. which forms from natural compounds that are kept separated until the plant is crushed. FATTY FISH They are helpful for their high content of Omega-3’s. DARK CHOCOLATE It may assist in the fight against colon cancer. FISETIN RICH FOODS This is an anti-angiogenic flavanol. QUERCETIN RICH FOODS They are capable of killing stomach cancer cells and help to inhibit the growth of breast. CUMIN This spice is thought to have an anti-tumor effect. DARK GREENS Collard greens work to starve cancer cells by cutting off their blood supply. Spinach contains kaempferol.10 minutes for these protective compounds to form once mixed. It takes approx. LYCOPENE RICH FOODS OMEGA-3’FATTY ACID RICH FOODS An Italian study showed that eating fish reduced the risk of ovarian cancer by 30%.
LIMES They contain hesperidin. SPINACH Spinach contains kaempferol. PAPAYA It protects against colon cancer. The recommendation is for 1 cup a day. ONION FAMILY They like garlic also contain allicin. 26 . SQUID AKA CALAMARI Their omega-3 fatty acids can starve cancer cells. PARSLEY Its apergen helps to starve ovarian cancer cells. LIMA BEANS They contain a compound that cuts off the blood supply to breast cancer cells and that can lower the risk of breast cancer by 24%. SWEET POTATOES Their caffic acid is the agent responsible for cutting off the blood supply to growing tumors. which fights lung cancer. RED WINE GRAPES The grapes grown in cooler climates have more stress and tend to produce more powerful nutrients. Patricia Ripenburg Bsc (Agr) not heat the garlic until this formation has taken place. which is anti-angiogenic and can kill ovarian cancer cells. which takes 10 minutes to form after slicing and before cooking. A clove or 2 a day provides substantial protection.Mrs.
FOODS THAT TRIGGER ARTHRITIS AND WAYS TO REDUCE THE INFLAMMATION AND PAIN C–REACTIVE PROTEIN This is a substance that is produced in the liver and it indicates inflammation in the body if it is present in large amounts. Remove these foods from your diet for a month and then reintroduce than one each week while you monitor your symptoms. corn. gluten. EAT AN ANTI-INFLAMMATORY DIET AND REDUCE TRIGGER FOODS Some foods can increase inflammation. San Marzano tomatoes are the most potent and cooking them in oil provides more cancer-fighting properties. REDUCE RISK BY: AVOID TRANS-FATTY ACIDS Foods containing these fats are linked to an increase in total body inflammation. Alcohol. The digestive tract needs to be in balance and an excess of bad bacteria. eggs. TURMERIC–CURCUMIN It has shown good preliminary results in its ability to suppress enzymes that activate carcinogens. This can cause sensitivities that can produce a variety of symptoms including fatigue and pain. 27 . dairy.Food Can Improve Your Health TOMATOES–COOKED A California study showed a 60% reduced ovarian cancer risk by consuming ½ cup 5 or more times a week. A reading of 1mg/L or more is considered high and may indicate chronic inflammation. It can predict heart attacks and strokes better than any other lab test. processed foods or soy could cause the inflammation. parasites or yeast can cause a “leaky gut” that can permit partially digested food into the bloodstream. 4.
BLUEBERRIES These berries have anti-inflammatory properties that help fight pain.Mrs. BEANS BEETS They provide anti-inflammatory. Patricia Ripenburg Bsc (Agr) LIMIT SATURATED FAT This fat can be converted into pro-inflammatory compounds during digestion. They are able to sooth a sore throat and abdominal pain 28 . There is substantial evidence that avocados can reduce chronic back and joint pain. colds and indigestion. ANAFLORA ARNICA GEL This gel is thought to be as effective as ibuprofen but with fewer side effects when it is applied topically to sore joints. ASPARAGUS It has many nutrients that fight inflammation and can help the body combat illnesses such as arthritis. AVOCADOS They are thought to reduce inflammation and pain for those who suffer from gout and osteoarthritis. bronchitis. ALLSPICE This spice assists in relieving arthritis. antioxidant and detoxification support. FOODS AND OTHER WAYS TO REDUCE INFLAMMATION AND PAIN ACUPUNCTURE A study done at a Memorial Sloan-Kettering Cancer Center found that acupuncture helped treat chronic pain. coughs.
sinus congestion and pain. Their antioxidants provide protection from many degenerative diseases. These endorphins attach to neuro-receptors in the brain and bring relief by disrupting the pain signal.Food Can Improve Your Health BROMELAIN This is a mixture of enzymes found in pineapple that can assist with the reduction of swelling and help with sinusitis. CAYENNE PEPPER It is known for its ability to purify the blood and ease arthritis. CRUCIFEROUS VEGETABLES These vegetables especially broccoli have anti-inflammatory properties. CINNAMON Among its many benefits its anti-inflammatory compounds can help relieve pain. CLOVES They are thought to be of assistance to reduce arthritis and muscle pain. 29 . DARK CHOCOLATE It triggers the release of endorphins that perform like natural opiates even in treating chronic long-term pain. muscle aches and postoperative discomfort. gout and migraine headaches. It assists in transporting oxygen to the bloodstream and in relaxing the mind. CoQ10 It is a powerful antioxidant that can help migraine sufferers and could help with joint pain. CHERRIES They contain 2 powerful pain-blocking compounds that could help to relieve arthritis pain.
which has been shown to reduce the severity of arthritis by reducing the production of inflammation causing substances that cause joint damage. 30 . A study found that tart cherries could cut inflammation in animals by 50%. GINGER It can help reduce inflammation and has been used by the Chinese for thousands of years to cure pain. FIGS They have traditionally been used to relieve toothaches. back pain. BETA-CRYPTOXANTHIN RICH FOODS This carotenoid has been shown to lower the risk of inflammatory arthritis by 50% in adults between the ages of 45-74.Mrs. GREEN PEAS They contain an unusual combination of anti-inflammatory antioxidants and phytonutrients. It is their pigment that gives these foods their vibrant colour. GREEN TEA It contains EGCG. chronic muscle aches and migraines. Patricia Ripenburg Bsc (Agr) EXERCISE INCLUDING YOGA Increasing the body’s core strength is beneficial and can lower inflammation even without losing weight. Studies ranging from 3 months to 2½ years have shown very positive results in the relief of arthritis. FENNEL It is a strong antioxidant and has been shown to reduce inflammation. fights pain and helps improve sleep. Tart cherries contain anthocyanin and they are one of the best sources of melatonin. ANTHOCYANIN RICH FOODS These are powerful antioxidants that work to reduce inflammation. which reduces inflammation.
POSTURE Poor posture can cause misalignment of the muscles of the spine. inflammatory bowel disease and rheumatoid arthritis. 31 . They have been proven to assist with the pain associated with dysmenorrhea. which blocks inflammation-producing enzymes.Food Can Improve Your Health MAGNESIUM RICH FOODS These foods may be of assistance as people who have high inflammatory markers often have low magnesium levels. OLIVE OIL This oil contains oleocanthal. which is an enzyme that aids in digestion and the absorption of nutrients. MASSAGE It helps to reduce stress and provides inflammation-lowering results. PARSLEY This herb has flavonoids that contain the antioxidants of vitamins A and C. It is effective against the build-up of mucous and sinus pressure pain. stomach pain and ulcers. ORTHOTIC FOOT INSERTS They can be of assistance by solving improper foot mechanics. It may be able to fight heartburn. PUMPKIN SEEDS They may be able to assist in the reduction of inflammatory symptoms. PAPAYA This tropical fruit contains papain. which protect against rheumatoid arthritis. Take a few moments throughout the day to stretch upward. OMEGA-3 FATTY ACID RICH FOODS These foods decrease the production of chemicals that spread inflammation as well as impeding those that trigger it.
bronchial asthma and rheumatoid arthritis. SLEEP Less than 6 hours a night has the effect of lowering the pain threshold. SAGE It can prevent oxygen-based cell damage and stabilize oxygen-related metabolism. SOY Studies found that soybeans reduce pain in animals that had suffered a serious nerve injury. which is a natural pain reliever. SEA VEGETABLES They contain anti-inflammatory and anti-viral properties. ROSEMARY This herb has anti-inflammatory compounds that have a positive effect on asthma attacks. QUINOA Recent studies have expanded the list of anti-inflammatory nutrients found in quinoa and preliminary studies show a decreased risk of inflammation-related problems. SELENIUM RICH FOODS These foods assist in the regulation of the thyroid gland and aid antioxidants with the removal of free radicals. It is recommended for people who have inflammatory conditions like atherosclerosis. RED PEPPER FLAKES They contain capsaicin. A study found that participants with the higher amounts of this mineral had a 40% lower risk of rheumatoid arthritis. The FDA suggests that 25g of 32 . There is not much research to prove this at the moment but it looks promising.Mrs. Patricia Ripenburg Bsc (Agr) QUERCETIN RICH FOODS This antioxidant may inhibit inflammatory chemicals.
Do not overdose on this vitamin as high doses can produce worse results. It has been used in traditional medicine to ease the pain of bruises. A women’s health study concluded that those who received less than 200IU of vitamin D a day from their diet were 33% more likely to develop rheumatoid arthritis. which has been prescribed for the relief of rheumatoid arthritis. THYME OIL This oil has been shown to inhibit cox-2 enzymes that promote inflammation. those with hormone-sensitive conditions need to check with their doctor before including soy in their diet. VITAMIN D3 RICH FOODS AND SUPPLEMENTS These foods help to prevent soreness and swelling. joint inflammation. It is better absorbed when cooked with healthy oils. swelling and pain in the body. 33 . sprains and strains. YOGA It can be helpful for back pain problems by using breathing techniques. increasing blood flow and strengthening the core muscles.Food Can Improve Your Health soy protein can help to reduce the risk of inflammation driven cardiovascular disease. However. which is involved in the transmission of pain signals. TURMERIC It contains curcumin. ZEST It contains the flavonoid hesperidin that is thought to have anti-inflammatory properties. which is a key component of cartilage. improving posture. Turmeric has the ability to help with joint and muscle pain by inhibiting the activity of the cox-2 protein. VITAMIN C RICH FOODS They protect collagen.
DRINK ALCOHOL IN MODERATION Don’t consume more than 1 drink for women and 2 drinks for men a day. This activity can be divided into 3 sessions of 10 minutes each. If you are in the prehypertension group now you are very likely to acquire high blood pressure without healthy lifestyle changes. IMPORTANT THINGS TO DO WORK WITH YOUR DOCTOR Your doctor will help you set blood pressure goals. Patricia Ripenburg Bsc (Agr) 5. It is helpful to take a family member with you on your visit to support you in making the necessary lifestyle changes. Make sure to tell your doctor about any supplements you are taking as some of them may raise blood pressure. EXERCISE MODERATELY Try to exercise for 30 minutes a day.Mrs. magnesium and potassium. Take your medications as prescribed as your doctor will make the adjustments if you are successful. If you are over the age of 55 and do not have high blood pressure you have a 90% chance of developing it. 34 . INFORMATION ON BLOOD PRESSURE AND FOODS THAT HELP TO LOWER BLOOD PRESSURE INFORMATION ON BLOOD PRESSURE READINGS IDEAL: systolic less than 120 diastolic less than 80 PREHYPERTENSION: 120-139/80-89 HYPERTENSION: 140 or higher /90 or higher Approximately 65% of people over the age of 65 have high blood pressure. EAT HEALTHY Emphasize foods that are low in saturated fat and sodium and higher in calcium.
quick cooking rice. A general rule to follow is that your waist measurement should be half that of your height. REDUCE SODIUM Use garlic. cured or smoked meats. MSG. vegetables canned in brine (rinse well if using). deli meats and sausage. BEETS Their nitrates relax blood vessels. which seems to lower systolic pressure. soy sauce. instant noodles. If you are over the age of 40 and have high risk factors 2 baby aspirin taken at night could help. pickled foods (rinse well if using). steak sauce. high sodium prepared meals. 35 . salty snacks. buttermilk. bouillon cubes. onion salt. ketchup. herbs.Food Can Improve Your Health MAINTAIN A HEALTHY WEIGHT Losing 10 pounds can have a substantial effect on blood pressure. A man with a waistline over 40 inches and a woman with a waistline over 35 inches may be at increased risk of health problems. LIMIT OR AVOID BBQ sauce. Having too much fat in the stomach area increases the risk for disease. full fat cheese and cheese spreads. garlic salt. HELPFUL FOODS ANCIENT GRAINS BEANS They are all high in potassium and black beans contain folate. BABY ASPIRIN It can reduce high blood pressure by reducing the production of hormones that control blood pressure while you sleep. meat tenderizer. heart disease and respiratory disorders than their slimmest study participants. canned and instant soups. A study found that those over 50 with the largest waists were twice as likely to die from cancer. onions and spices to provide flavor.
blood pressure and circulation. heart. DANDELION GREENS They are a natural diuretic. They release excess sodium without disturbing potassium. CHIVES CINNAMON It helps the joints. which are both linked to lower blood pressure. which relax the muscle tissue in the artery walls. Patricia Ripenburg Bsc (Agr) BERRIES They are all anti-inflammatory. which dilates and relaxes blood vessels. BROCCOLI AND BROCCOLI SPROUTS They contain all the nutrients that help to lower blood pressure. Their high magnesium helps to dissolve blood clots and to stimulate the production of nitric oxide. CAYENNE PEPPER CELERY AND CELERY ROOT They contain pthalides. 36 . DARK CHOCOLATE (70% + COCOA) It improves the breakdown of blood sugar and its flavanols lower blood pressure. CORIANDER AND CILANTRO CRANBERRY JUICE–LOW CALORIE It has been found that regularly drinking low-calorie cranberry juice resulted in a significant drop in blood pressure compared to those who received the placebo. DAIRY PRODUCTS–LOW FAT They are rich in calcium and phosphorus.Mrs.
Food Can Improve Your Health FATTY FISH Their omega-3’s act like a natural blood thinner. OLIVE OIL PEARS POTASSIUM RICH FOODS Potassium needs to be obtained from foods as too much from supplements could cause very serious problems. MAGNESIUM RICH FOODS NUTS OATS They contain a large amount of fiber and magnesium and they slow the plaque buildup that occurs in blood vessels.5 and improve blood vessel function. help to lower blood pressure by 3. QUERCETIN RICH FOODS SESAME SEEDS SOY PROTEIN It can lower blood pressure likely due to its phosphorus and phytochemical content.0/1. FRUITS (ESPECIALLY THOSE HIGH IN FIBER) GARLIC GREEN TEA HIBISCUS TEA This tea contains the same compounds as some blood pressure lowering drugs. 37 . Aim to drink 3 cups a day.
AVOID Deep-fried foods. especially breast cancer. RISK FACTORS Endocrine disrupters are blamed for the onset and increase of many cancers.Mrs. Patricia Ripenburg Bsc (Agr) SPINACH It contains magnesium. margarine. trans-fatty acids and vegetable shortening. parabens and phthalates. refined grains. sugar. (See chapter #3) Other risk factors are excess belly fat. 38 . family history and lack of exercise. genetics. These hormone-mimics include BPA. polyunsaturated vegetable oils. partially hydrogenated oils. margarine. WHOLE GRAINS 6. RISK FACTORS FOR AND FOODS THAT HELP TO FIGHT CANCER INFORMATION There is good evidence that one third of all cancers can be prevented by diet. TARRAGON VEGETABLES HIGH IN FIBER WHITE FRUITS AND VEGETABLES They contain powerful antioxidants that assist to reduce blood pressure and cholesterol. SUNFLOWER SEEDS They provide magnesium and potassium. nitrates and potassium all of which lower blood pressure.
Drink green tea daily. Eliminate foods with added sugar. Reduce the consumption of animal fats. 39 .Food Can Improve Your Health IN GENERAL Avoid exposure to radiation. Maintain health care. Emphasize whole foods that are high in antioxidants. Reduce dietary fat content to below 25% of daily calories. Use hormone-free organically produced foods when possible. margarine. hydrogenated oils. as early detection is key. Increase consumption of fruits and vegetables. Drink 1-4 cups of coffee daily to reduce skin cancer. Increase consumption of omega-3 fatty acids. Reduce consumption of conventionally raised meat and dairy products as they may contain hormone residues that influence estrogen metabolism. Eat organic when appropriate. polyunsaturated fats and vegetable shortenings. as even modest amounts are associated with an increased risk of breast cancer. (See chapter#3) Eat oriental mushrooms frequently. Exercise of 30 minutes a day has been shown to be protective against breast cancer. Reduce alcohol consumption.
BEANS The beans are very potent cancer fighters. Use healthy fats. folic acid and vitamin D may be helpful. Supplement with antioxidants. which are chemicals found in common pesticides and industrial pollutants and as hormone residues in foods. skin and prostate. ASPARAGUS It has many nutrients that fight inflammation and can help the body combat illnesses such as cancer and some autoimmune diseases. AVOCADOS They are potential anti-cancer candidate for the mouth. LIMA BEANS contain a compound that cuts off the blood supply to breast cancer cells and can lower the risk of breast cancer by 24%. HELPFUL FOODS ARUGULA This dark green leafy vegetable is a sulforaphane-rich superstar.Mrs. PINTO BEANS 40 . BANANAS They contain the cancer fighters’ catechins and delphinidin and can reduce the risk of breast cancer. It contains the cancer fighters’ kaempferol and quercetin that have been shown to reduce the risk of lung cancer. BASIL The flavonoids found in basil protect cell structures and chromosomes from radiation and oxygen based damage. Patricia Ripenburg Bsc (Agr) Reduce exposure to xenoestrogens.
breast. WHITE KIDNEY BEANS have phytochemicals that slow cancer growth. 41 . RASPBERRIES AND STRAWBERRIES contain ellagic acid. which may be effective in neutralizing carcinogenic agents by inhibiting their growth. lung. which are nutrients from which the body builds a variety of cancer-protective compounds.Food Can Improve Your Health can cause the death of cancer cells and stabilize free radicals. This powerful antioxidant protects the surface of the cells from free radical damage. (See #18) There is also an association with a reduced risk of esophageal and lung cancers. prostate and ovarian cancer. BETA-CRYPTOXANTHIN RICH FOODS They contain a carotenoid that may help prevent colon cancer and research indicates that these foods may improve the health of the respiratory tract and fight the “smoke effect”. BERRIES They help to improve memory and reduce the risk of developing heart disease and cancer. BLUEBERRIES contain a powerful cancer-fighting antioxidant. RED BEANS fight breast. BEETS They have been used for many years in Europe to treat certain cancers especially colon cancer. BLACKBERRIES. Including Brussels sprouts in the diet has a preventative effect on bladder. BETA-CAROTENE RICH FOODS–VITAMIN A Women who eat these foods 2-3 x a week dramatically reduce the risk of breast cancer. colon. pterostilbene. WHITE BEANS contain more dietary fiber than red beans. colon and lung cancer. BRUSSELS SPROUTS They are a rich source of glucosinolates. Their phytochemicals slow cancer growth and decrease chronic inflammation.
CLEMENTINE’S. CHEESE (ORGANIC AND LOW-FAT) Hard cheeses like Edam.Mrs. ORANGES AND TANGERINES contain the cancer fighter’s hesperidin and naringenin. Gouda. neck. CHIVES CITRUS FRUITS AND ZEST The flavonoids found in zest. head. Studies show a reduction in lung cancer. Women drinking 4 cups of coffee daily have lowered their risk of developing uterine cancer by 25%. One fruit a day provides a substantial benefit. Emmenthal. kidney. Coffee has been shown to reduce the risk of many cancers including breast. and Jarlsburg are made with bacteria that produce a form of vitamin K called menaquinone. which has cancer-starving properties. lung and stomach cancers. CAFFEINE It may be an effective weapon in the fight against skin cancer as it allows the DNA damaged cells to be killed off potentially preventing skin cancer from developing. inhibit cancer cells from invading healthy tissue. liver. Vitamin C neutralizes free radicals that can damage DNA. which is the first step in the cancer process. Patricia Ripenburg Bsc (Agr) CAROTENOID RICH FOODS They protect against cervical. CORN It lowers the risk of colon cancer. 42 . which have been shown to reduce the risk of esophageal cancer. colon and kidney. It is speculated that long-term coffee consumption of 2 cups a day may be associated with a reduced risk of endometrial cancer. prostate and uterine. CELERY The acetylenics it contains have shown the ability to stop the growth of tumor cells.
It has both sulforaphane that prevents the development of cancer and a second mechanism called DNA methylation. They also assist the liver in the removal of toxins from the body. It significantly reduces the incidence of cancers of the breast. They help the body eliminate the key carcinogens linked to breast. FLAXSEED It helps prevent and treat breast cancer. colon. larynx. which work together to keep the cells safe. They are safe to eat raw and 1 TBSP contains as much sulforaphane as a pound of broccoli. stomach cancer and ulcers. -BROCCOLI is emerging as a dual threat to cancer. -BROCCOLI SPROUTS are thought to reduce the levels of H. 43 . To enhance their cancer-fighting properties let them rest for 15 minutes after slicing and then cook them by steaming. cervix. CUMIN This spice is thought to have an anti-tumor effect. esophagus. pylori bacteria that cause gastritis. -COLLARD GREENS work to starve cancer cells by cutting off their blood supply. DARK LEAFY GREENS They contain many antioxidant compounds that have anti-cancer activity.Food Can Improve Your Health CRUCIFEROUS VEGETABLES They help to protect against and to increase the survival rate of some cancers including breast and ovarian cancers. bladder. Both broccoli and tomatoes have been shown to be effective against prostate tumors and common cancers. ovarian and other cancers. They bind estrogen in the GI tract and reduce tumor stimulation. lungs and prostate.
Due to the high concentration of EGCG 3cups of this tea can educe the risk of breast cancer by as much as 50%. ISOTHIOCYANTE RICH FOODS ITCs protect against ovarian cancer. LENTILS They may inhibit cancer formation.Mrs. Women who had the highest levels of folate had a 44% lower risk of breast cancer. LIMA BEANS They cause the death of breast cancer cells. GRAPES. GREEN TEA It has a very high concentration of polyphenols that can assist in the reduction of cancer cells. HEMP SEEDS They reduce the risk of heart disease and cancer. GRAPE JUICE AND GRAPE SEED EXTRACT This fruit is full of antioxidants and the extract may help prevent breast and colon cancers. FOLATE RICH FOODS These foods can decrease the risk of colon cancer and a deficiency has been linked to other cancers. The recommendation is to consume ½ cup twice a week. Try for 1-2 servings a day. Patricia Ripenburg Bsc (Agr) FLAVONOID RICH FOODS They protect against lung cancer by preventing any existing cancer cells from invading healthy tissue. KAEMPFEROL RICH FOODS This compound is anti-angiogenic and kills ovarian cancer cells. 44 . GARLIC It increases immunity and has anti-inflammatory properties. Add a little lemon juice to increase the antioxidant power by 10%.
serving 2-3 times a week. SHITAKE ENOKI. These nuts can help to reduce colon cancer risk. skin and prostate cancers. LYCHEE They contain the second highest level of heart healthy polyphenols that play an important role in fighting degenerative diseases such as cancer. OLIVE OIL This oil can assist with suppressing tumor activity and it may protect cells from mutating into cancer cells. -CASHEWS contain proanthocyanidins.Food Can Improve Your Health LUTEIN RICH FOODS These foods nourish the brain and are potential anti-cancer candidates for colon. MAPLE SYRUP MUSHROOMS–CRIMINI. which are a class of flavanols that starve tumors and prevent cancer cells from dividing. 45 . LYCOPENE RICH FOODS These foods contain a anti-angiogenic. -WALNUTS may be responsible for a decreased risk of breast and prostate cancers. powerful antioxidant and are NUTS They are a source of powerful phytochemicals that could protect against cancer and many chronic diseases. MAITAKE. mouth. OMEGA-3’FATTY ACIDS The Omega-3’s are anti-angiogenic and an Italian study showed that eating fish reduced the risk of ovarian cancer by 30%. The recommendation is to eat a 6 oz. OYSTER.
PAPAYA Its beta-cryptoxanthin and lycopene are effective against free radicals. to be protective against cancers of the colon. POPCORN RED WINE SALMON AND WATERCRESS This is a combination that may reduce the risk of leukemia and kidney cancer. which is plentiful in peppermint oil. Red onions are approximately 60% more potent than the white varieties. Serve them raw or sautéed as boiling reduces their cancer-fighting properties by 30%. PEPPERMINT Animal studies have shown perllyl alcohol. PARSLEY This herb contains apergen. It has been reported to inhibit breast cancer cell growth. All fermented foods fight colon cancer. ONIONS This vegetable reduces the risk of many types of cancers. 46 . lungs and skin and to stop the growth of other tumors. a compound that helps to starve ovarian cancer cells and improves resistance to the development of cancerous tumors especially in the lungs. The recommendation is to eat them daily.Mrs. Patricia Ripenburg Bsc (Agr) Whole foods are a better choice than supplements however. if you are choosing a supplement make it one that is made from small fish. SAUERKRAUT When consumed frequently it can prevent breast. colon and prostate cancer. including ovarian cancer. which are low on the food chain.
SESAME SEEDS These seeds provide natural lignans that help balance hormones. SCALLOPS assist cardiovascular health and protect against colon cancer. 47 . SOY They help to protect against hormonally driven cancers and it is thought that their isoflavones may help prevent breast cancer. lower the risk for breast cancer and fight the “smoke effect”. SWEET POTATOES They contain caffic acid. Soy can protect against localized prostate cancer especially in men over the age of 60.Food Can Improve Your Health SEAFOOD Diets high in seafood are known to reduce breast cancer risk. TEMPEH makes the cancer fighting properties of soy 20 times more available. These isoflavones found in whole soy foods can make cancer cells more vulnerable to radiation. SUMMER SQUASH Diets high in squash have been shown to reduce the risk of non-Hodgkin’s lymphoma. which is the agent responsible for cutting off the blood supply to growing tumors and their carotenoids and lutein have been shown to starve cancer cells. which is a cancer of the lymph system. SQUID contains omega-3 fatty acids that are antiangiogenic and can starve cancer cells. They boost immunity. SEA VEGETABLES They reduce estrogen and are high in iodine. They may be helpful in reducing breast cancer risk. SPINACH In a recent study spinach showed evidence of significant protection from aggressive prostate cancer and work continues.
Using turmeric with black pepper will enhance its absorption. A California study showed a 60% reduced ovarian cancer risk by the consumption of ½ cup 5 or more times a week. Lycopene has been found to be protective against breast. It helps to decrease estrogen and as little as 1 tsp. San Marzano tomatoes are the most potent and cooking them in olive oil provides even more cancer-fighting properties. There was a significant reduction in DNA damage to blood cells when watercress was included in the diet. In this study the smokers in the group saw the most benefit. Dark-skinned people need much more sun exposure. colorectal. 48 . citrulline and lycopene and its antioxidants are very good at neutralizing free radicals. endometrial.Mrs. Patricia Ripenburg Bsc (Agr) TOMATOES They are a strong antioxidant and have been recognized as helping prevent cervical and prostate cancers. lung and prostate cancers. It has shown the potential to retard the growth of breast cancer cells. WATERMELON This fruit is very high in vitamin C. They contain both lycopene and vitamin C and when cooked they release up to 150% of their bioavailable lycopene. VITAMIN D RICH FOODS They are toxic to cancer cells. WATERCRESS It is believed to be cancer preventive by the inhibition of phase 1-enzymes. a day has been shown to reduce tumor growth. The best source is 15 minutes of sun exposure before the application of sunscreen. TURMERIC This spice assists in fighting cancer in all its stages.
ZEAXANTHIN RICH FOODS This is a unique health-supportive carotenoid. twice a day. 49 . legumes. Recommendations are for 55-70mcg daily or 1-2 Brazil nuts. VITAMIN C Recommendations are for 75-90mg daily. SELENIUM This is a super trace mineral antioxidant that can help fight colorectal and lung cancers.5-2 mg daily. Recommendations are for 500mg.Food Can Improve Your Health WHITE BEANS They are a fiber-rich super food that can reduce the risk of brain aneurysms and many cancers. lung and soft tissue cancers. CAROTENOIDS Recommendations are for 1. Brazil nuts are very high in this mineral. Animal studies have shown it can prevent colon. Recommendations are for 300mg. liver. twice daily. which fight cervical and esophageal cancer. TOP SUPPLEMENTS TO FIGHT CANCER BLACK RASPBERRY This contains the highest source of anthocyanin’s. which disrupt cancer cells. nuts and seeds. IP-6 INSOSITOL HEXAPHOSPHATE This is a carbohydrate molecule found in high fiber foods like beans. WHOLE GRAINS YELLOW ONIONS AND TURMERIC This combination has been found to reduce precancerous colon polyps.
The debate on this issue is ongoing. There is data that people with the highest cholesterol levels live the longest. 7. which assist the body with the absorption of fats and other essential nutrients. Bad cholesterol (LDL) can accumulate in the walls of the arteries to form plaque. It is sourced from our diet and is also manufactured by the body. estrogen.Mrs. gender. Cholesterol functions as a support structure inside the cell wall and is vital for cellular function. progesterone and testosterone and to build bile acids. Both types of cholesterol are influenced by age. Take 1. Speak with your physician about your cholesterol and other risk 50 . heredity. stress and weight. Cholesterol protects from disease and current studies suggest that it may be better for you. FOODS THAT ASSIST IN REDUCING LDL CHOLESTEROL AND *THOSE FOODS THAT INCREASE HDL AND/OR LOWER TRIGLYCERIDES CHOLESTEROL is not the cause of heart disease the root cause of which is inflammation. VITAMIN E Recommendations are for 15-20 IU daily. INFORMATION ON CHOLESTEROL. There are 2 types of cholesterol the good HDL cholesterol and the bad LDL cholesterol. Patricia Ripenburg Bsc (Agr) VITAMIN D Low levels of the vitamin are directly related to higher levels of breast. cervical and colorectal cancer.000-2. exercise. The cholesterol molecule is used to make hormones like cortisol. diet. Good cholesterol (HDL) is transported out of the arteries and is eventually eliminated from the body.000 IU daily. Some of what we thought we knew about cholesterol was based on flawed studies and could be incorrect. These numbers are some of the ones that you need to know. alcohol consumption.
INCREASE FIBER LOWER STRESS 51 . ACTION PLAN AVOID It is important to avoid fast foods. They have undesirable side effects such as diabetes. which are often labeled as partially hydrogenated vegetable oil. Exercise lowers LDL and increases HDL. Women are especially vulnerable to these bad side effects. TRIGLYCERIDES * Denotes those foods that also lower triglycerides. saturated fat and trans-fats. Set a minimum goal of 30 minutes three times a week. HDL levels of 60mg/dl or above are considered protective against heart disease and levels below 40mg/dl are classified as low and associated with a higher risk of coronary heart disease. DRUGS–Statins are often prescribed to reduce cholesterol. Most doctors recommend keeping LDL levels between 50-190mg/dl and HDL levels as high as possible 30-70mg/dl for men and 30-90mg/dl for women.Food Can Improve Your Health factors for heart disease. They are increased by high glycemic foods that quickly raise blood sugar. EXERCISE Stay active and maintain a healthy weight. If you take statins many cardiologists recommend taking supplemental CoQ10 as these drugs reduce the body’s production. fried foods. Beer even in small amounts can elevate triglycerides. weakness and memory loss. muscle pain. Work with your doctors and the following foods to help reduce these drugs and their negative side effects. An LDL level of under 100mg/dl is the current government recommendation.
palm oil and palm kernel oil contain high LDL cholesterol levels. cream. HELPFUL FOODS AVOCADOS They lower LDL and total cholesterol. Remove chicken skin after cooking. BLUEBERRIES These berries contain pterostilbene. Patricia Ripenburg Bsc (Agr) REDUCE EXPOSURE TO LDL Check the nutritional labels carefully on bakery items and processed foods. whole milk and yogurt.Mrs. trim excess fat from meats and limit organ meats. BARLEY BEANS AND LENTILS *BEEF LIVER BENECOL SPREAD This butter replacement is made from pine and it contains a stanol that stops cholesterol absorption. egg yolks. cheese. which is a powerful antioxidant that is just as effective in lowering cholesterol as prescription drugs. *BREWERS YEAST *BROCCOLI BRUSSELS SPROUTS *CAYENNE PEPPER CELERY Recent studies suggest that it may reduce cholesterol. Coconut oil. ice cream. Limit butter. 52 .
LDL and total cholesterol. *CINNAMON Consuming 1g of cinnamon per day was shown to reduce triglycerides. 53 . EGGPLANT *FATTY FISH Their Omega-3 fatty acids have been shown to lower triglycerides. vegetables and whole grains contain viscous fibers that trap some of the fat and cholesterol and transport it out of the body before it can be absorbed. GARLIC Include 1-2 raw or lightly cooked cloves a day. HONEY It has shown the ability to decrease LDL by 11% and C-reactive protein by 75%. GINGER This spice lowers cholesterol levels and prevents the oxidation of LDL. grape and pomegranate can be helpful. 100% FRUIT JUICES Juices such as cranberry. *CORN FLOUR DARK GREENS These vegetables are thought to protect against high cholesterol by keeping the artery walls clear.Food Can Improve Your Health *CHEESE CHIVES They help to lower blood cholesterol levels. SOLUBLE FIBER RICH FOODS Most fruits.
It works on the liver to lower cholesterol production and its beta-glucans helps the body get rid of the cholesterol. cashews. OATS AND OAT BRAN They can raise HDL cholesterol. NUTS Consuming 1 oz. which is the same compound found in prescription cholesterol-lowering drug. MUSTARD GREENS These greens contain sulforphanes.Mrs. which work in the intestine to help remove the bile that the body uses to make cholesterol. MUSHROOMS Oyster and Shitake mushrooms contain beta-glucans and lovastatin. These mushrooms are effective when ½ cup a day is consumed. OLIVES AND OLIVE OIL ORANGE ZEST The zest contains hesperidin. Patricia Ripenburg Bsc (Agr) *KIWIFRUIT Volunteers who consumed 2-3 kiwifruit a day for a month lowered their triglycerides 15% more than the control group. which is a flavonoid that may have anti-inflammatory and cholesterol-lowering properties. pistachios and walnuts provide natural sterols that stop cholesterol from passing from the gut wall into the bloodstream. a day of nuts such as almonds. OREGANO This herb may lower LDL cholesterol. which helps with the elimination of cholesterol and lovastatin. OYSTER MUSHROOMS These mushrooms contain beta-glucans. 54 . which reduces cholesterol in the liver.
sesame seeds and sunflower seeds. Peel them. TEA It has been linked to lower cholesterol. STRAWBERRIES They are a very good source of the phenols that metabolize cholesterol. RASPBERRIES *RED CHILI PEPPERS RED ONIONS RED WINE AND RED GRAPES They contain the antioxidant resveratrol. ground psyllium seeds. *TOMATOES They lower LDL cholesterol and triglycerides. which helps to lower LDL cholesterol. as the skin of some varieties is astringent. 55 . PISTACHIOS They contain lutein. SEEDS This group includes fresh ground flax seeds.Food Can Improve Your Health PEARS Their fibers are able to bind together with bile acids and decrease the synthesis of cholesterol. *SOY It reduces the livers’ tendency to produce cholesterol. which can protect HDL and prevent hardening of the arteries. hemp seeds. which increases HDL and lowers LDL. PERSIMMON OR KAKI They contain beta-cryptoxanthin.
Patricia Ripenburg Bsc (Agr) TURMERIC This spice has the ability to lower cholesterol.Mrs. FOODS THAT HELP TO REDUCE MUSCLE CRAMPING CALCIUM It will help and it is easily available. MAGNESIUM It is unlikely that the problem lies with a deficiency with magnesium. If your consumption is low or you sweat it out cramping could follow. which works on the liver to stop cholesterol production. which contain soluble fiber that helps the intestinal tract. YOGURT The yogurt with active cultures raises HDL and lowers LDL. bananas. WHITE FRUITS AND VEGETABLES Vegetables such as apples. cauliflower cucumber mushrooms and pears contain powerful antioxidants that assist to reduce blood pressure and cholesterol. FOOD COMBINATIONS Studies have shown that combining the following foods within 12 hours can reduce cholesterol by 30% in 4 weeks. as it is found in so many foods. flush away cholesterol and TOFU. POTASSIUM This mineral works with sodium to balance muscle contractions. Supplements are not necessary for most North Americans and they should only be taken under a doctor’s supervision. 56 . OYSTER MUSHROOMS and OKRA. Bananas are the best-known sources of potassium but many vegetables like avocados have an even greater (35%) amount. 8.
Consume them within a day or two for the best effect. FOOD PREPARATION Juice several of these foods or alternatively blend unsweetened juices together. DETOXIFYING FOODS APPLE APPLE CIDER VINEGAR ASPARAGUS 57 . 9. Drink lots of water to avoid dehydration. reduce inflammation and restore essential minerals. WATER Don’t count on coffee and soda. INFORMATION ON DETOXING AND FOODS THAT HAVE A DETOXIFYING EFFECT INFORMATION Liver fatigue can cause inflammation and pain in many areas of the body. Simmer (do not boil) several of these ingredients in soups or include several of them in meals. magnesium and potassium may be helpful for repeated muscle cramping. The following foods will give the liver the nutrients it needs to detoxify and provide an internal cleanse that will increase circulation.Food Can Improve Your Health WHOLE GRAINS Those supplements containing calcium. Check your environment for exposure to toxins and reduce them where possible.
which is beneficial for the liver and increases immunity. DARK BERRIES These berries contain quercetin. BEANS especially black beans. dandelion greens and watercress stimulate the release of hormones and digestive enzymes that increase bile flow. CHIA SEEDS. Combinations of these vegetables protect the liver and activate detoxification enzymes. metabolize fats and keep elimination moving well. COLLARD GREENS It assists the body’s detoxification and anti-inflammatory systems. Patricia Ripenburg Bsc (Agr) BANANAS They contain vitamin B6. which is essential for liver detoxification. FENNEL It helps to stimulate the flow of bile in the gall bladder. DAIKON RADISH DANDELION ROOT TEA This tea assists the liver.Mrs. 58 . GROUND FLAX SEEDS AND HEMP SEEDS These seeds contain omega-3’s and fiber. CRUCIFEROUS VEGETABLES They increase the kidney’s ability to transport toxins and assist in the liver’s recovery. BRUSSELS SPROUTS CABBAGE It helps detoxify the kidneys and liver. BITTER GREENS Arugula.
which increase enzymes that assist liver detoxification. miso and tofu act like diuretics. Hot peppers contain capsaicin. KALE It will cleanse the kidneys and support the liver. sauerkraut (traditionally fermented) and sour pickles contain probiotics that help protect the colon. SOY PRODUCTS Edamame. FRESH HERBS AND SPICES: GINGER helps to stimulate the flow of bile in the gall bladder.Food Can Improve Your Health FERMENTED FOODS Kimchi. GARLIC helps both gall bladder and liver function. PRUNES They are high in fiber and sorbitol. SEA VEGETABLES SHITAKE MUSHROOMS They increase liver enzymes. LEEKS AND RED ONIONS LEMON JUICE AND ZEST MUSTARD GREENS NUTS AND SEEDS PINEAPPLE This fruit contains bromelain. QUINOA This grain is a complete protein that is high in fiber and phosphorus. which aids digestion. 59 .
10. RISK FACTORS.Mrs. GOALS AND FOODS THAT ASSIST IN CONTROLLING DIABETES FASTING BLOOD GLUCOSE NUMBERS Normal–70-100 MG/DL Pre-diabetes–100-125 MG/DL Diabetes–over 136 MG/DL RISK FACTORS ARTIFICIAL SWEETENERS They are sweeter than sugar and the body responds by releasing insulin. Patricia Ripenburg Bsc (Agr) SWISS CHARD WHOLE GRAINS They contain fiber and phosphorus. which temporarily lowers blood sugar and increases appetite. Many doctors are of the opinion that aspartame is dangerous for your health. EATING QUICKLY EXCESS WEIGHT Being overweight causes insulin resistance. FAST FOOD HYDROGENATED OILS 60 . HIGH CARBOHYDRATE DIETS Carb intake should not exceed 50% of your daily calories.
Food Can Improve Your Health INFREQUENT. fruits. Only use healthy fats and oils and try to consume foods that are low (under the value of 55) on the glycemic index. IRREGULAR AND LARGE MEALS This eating pattern can glut the bloodstream with glucose and insulin. Reduce the use of salt and be generous with the use of herbs and spices. HELPFUL FOODS ALMONDS ALLSPICE This spice helps keep blood sugar under control. TRANS-FATS GOALS Consume a variety of beans. LACK OF EXERCISE PROCESSED FOODS SUGAR SWEETENED DRINKS Researchers found that 2 sugary drinks a day increased the risk of type 2 diabetes by 26% and metabolic syndrome by 20%. ALPHA LIPOIC ACID It is an inexpensive supplement that can lower blood sugar levels. legumes. ANCIENT GRAINS APPLES–especially granny smith and red delicious 61 . SKIPPING BREAKFAST A large new study found that the people who skipped breakfast were 21% more likely to develop diabetes. vegetables and whole grains.
It is required in trace amounts. Patricia Ripenburg Bsc (Agr) They are a great source of soluble fiber. BLUEBERRIES CAYENNE PEPPER It is thought to control blood pressure and blood sugar. CINNAMON It improves fasting glucose levels and insulin resistance by preventing and reversing insulin signaling in skeletal muscle. BEANS They help stabilize blood sugar. which slows the absorption of sugars. CUMIN This spice is thought to keep blood glucose in check. The amount found in food depends on the agricultural and manufacturing processes used. 62 . CHROMIUM RICH FOODS This mineral enhances the action of insulin and has been identified as a glucose tolerance factor. BITTER MELON It promotes insulin release and assists blood sugar tolerance.Mrs. COFFEE It has been proven to protect against diabetes due to its effect on insulin. AVOCADOS BASIL BAY LEAVES They have the ability to break down blood sugar and may be a hope for diabetics.
DARK GREENS EXERCISE Recommendations are for 30 minutes a day. 63 . PURPLE OR BLACK GREEN BEANS They may assist in the prevention of type-2 diabetes. FATTY FISH FLAXSEED GARLIC It assists blood sugar metabolism. GREEN PEAS They contain an unusual combination of anti-inflammatory phytonutrients and antioxidants that may be responsible for a reduction in type 2 diabetes.Food Can Improve Your Health DARK CHOCOLATE It improves insulin sensitivity. LINGONBERRIES MUSTARD GREENS AND SEEDS Their magnesium content helps regulate cholesterol and blood sugar. GRAPES RED. LENTILS They help to stabilize blood sugar. LEMON JUICE It has the ability to lower blood sugar levels by making it easier for the body to process the sugars in food.
This indicates that those with type 2-diabetes may have them on a regular basis. TURMERIC This spice assists in reducing the risk of diabetes. 64 . NUTS (especially almonds and walnuts) OATS AND OATMEAL OLIVES AND OLIVE OIL ONION FAMILY PAPAYA This fruit helps to maintain blood glucose levels. PUMPKIN SEEDS They are rated at 0 on the glycemic index. TARRAGON TEA Drinking black. However its benefits are of a short duration. Patricia Ripenburg Bsc (Agr) NON-STARCHY VEGETABLE The servings of these vegetables should be increased. RED WINE SEA VEGETABLES SQUASH–SUMMER AND WINTER STRAWBERRIES It is interesting to note that if strawberries and sugar are consumed at the same time blood sugar is reduced. green or oolong tea can increase insulin activity.Mrs.
INSOLUBLE FIBER Foods such as dark green leafy vegetables. SOLUBLE FIBER Foods such as apples. carrots.Food Can Improve Your Health VINEGAR 1 tsp. seeds. wheat bran and whole-wheat products pass through the intestine without much change helping to prevent colon cancer by balancing the acidity and removing the bulk with them. FIBER RICH FOODS ALFALFA It relieves digestive problems and stomach upset. 65 . barley. oranges and psyllium seeds form a gel when they come in contact with liquid. Studies show that it also relieves bloating and flatulence. WHOLE GRAINS 11. fruit skins. binding with fatty acids and regulating blood sugar levels by slowing the release and absorption of sugar. ingested before a meal will help keep blood sugar stable. oats and oat bran. flax seed. THE ROLE OF FIBER IN OUR DIET AND FOODS THAT ASSIST DIGESTION AND COLON HEALTH TYPES OF FIBER Both soluble and insoluble fibers pass through the body undigested. WATER French researchers found that people who do not drink at least 2 cups of water daily are at risk of high blood sugar. ALLSPICE This spice stimulates digestion and the mobility of the digestive tract. dried beans and peas. nuts. They can lower total cholesterol and LDL. nuts.
FENNEL SEED It has been used for centuries to relieve intestinal spasms and gas. They have been used to treat urinary tract infections. OAT BRAN Their high content of beta-glucans helps with immune system function. BLUEBERRIES They have a beneficial influence on urinary tract health and can ease the pain of IBS. Patricia Ripenburg Bsc (Agr) AVOCADOS They improve digestion. GREEN VEGETABLES They provide chemicals that protect the cell barriers of the inner and outer body surfaces and ensure that the immune cells in the gut are functioning correctly. DAIKON They are high in fiber and contain natural enzymes that aid in the digestion of fat and carbohydrates. It can relieve constipation and works to maintain healthy cholesterol levels. 66 . BEET Their fiber binds to heavy metal toxins and excessive hormones to ensure that they are removed and not reabsorbed. BARLEY GRASS It contains many effective phytonutrients. BROWN RICE CRANBERRIES Their flavonoids assist in providing an antibacterial effect and help to prevent stomach ulcers.Mrs.
It can calm nausea and diarrhea and relax spasms. WASABI It may be helpful with the recovery from food poisoning. FIBER RICH FOODS Foods high in fiber will help to maintain a steady supply of energy throughout the day. PRUNE JUICE This is an old favorite to soothe an irritable bowel. 67 . 12. PEPPERMINT LEAF It contains phytochemicals like menthol that are soothing to the digestive tract. PSYLLIUM SEEDS These seeds contain the highest level of soluble fiber of any grain. TURMERIC It helps break down fat and regulate metabolism.Food Can Improve Your Health PARSLEY This herb assists the digestion of fats and proteins by stimulating digestive juices. PROBIOTICS These are the good bacteria that have the ability to improve the immune system and assist the digestive tract in many ways. EATING TO IMPROVE ENERGY DIET Make sure you are consuming a wide variety of colourful fruits and vegetables for their ability to optimize metabolism. They reduce the symptoms of hemorrhoids and support healthy bowel function.
IRON RICH FOODS These foods will increase energy. Stay hydrated throughout the day. B2 and B3 and should take care to obtain these from other sources. 13. folate. cold or hot tea or other healthy beverages. 68 . MEALS Try to have 4-5 smaller meals that will be better able to keep blood sugar levels constant. carbohydrates and protein each day. SYMPTOMS The symptoms are varied and make this condition difficult to diagnose as it can mimic other disorders such as anemia. INFORMATION ON GLUTEN CELIAC DISEASE This is a digestive disorder that prevents nutrients from being absorbed in the intestine.Mrs. See chapter #3 for health promoting easy snack foods. iron. dietary fiber. Patricia Ripenburg Bsc (Agr) HEALTHY SNACKS Plan to have a few healthy snacks that contain some beneficial fats. RISK FACTORS Those on a gluten-free diet are at risk of low levels of the following nutrients: calcium. High water foods like cucumber and watermelon are also good hydrators. WATER Dehydration is a common cause of fatigue. Drink water. IBS and ulcers. GLUTEN INTOLERANCE This intolerance leads to uncomfortable abdominal symptoms. reduce the dark under eye circles and improve pale skin. vitamins B1. crohn’s disease.
cassava. asthma. fresh vegetables. sorghum. rice. binders. spices. buckwheat flour. carob-bean gum. tapioca flour and starch. Wheat contains amylopectin. baking soda. cream of tartar. cooking spray. dairy. popcorn. molasses. malt and some rice). baked beans. cornstarch. buckwheat. rice crackers. bean flour. candy. teff. sweet potatoes. Check the nutrition facts panel. rice flour and starch. poultry. PROCESSED GLUTEN-FREE FOODS These foods frequently contain high calorie sugars and oils. curry paste. which can spike blood sugar levels and can cause allergies. tofu. yams and xanthan gum FOODS THAT MIGHT CONTAIN GLUTEN The more processing a food undergoes the greater the chance for cross-contamination. canned fruit and vegetables. lentils. fruit. vanilla. potato flour and starch. seeds. vinegars (except beer. If you are not a celiac but are concerned about the amount of wheat that you eat you may be well advised to look for products made with ancient grains. rice. legumes. nuts. gar gum. meat. millet. baking powder. GLUTEN FREE FOODS Amaranth. ground mustard. gelatin. chutney. IN GENERAL All unprocessed beans. oats(check for cross-contamination). dal. cosmetics. oils. peas. sunflower seeds. maltose. autoimmune diseases and intestinal problems. fresh and frozen fruit. broth. Most wheat is genetically modified which may be part of the problem. seafood and vegetables are gluten free. 69 . dried beans. legumes. cornmeal. cold cuts. lecithin. cheese sauces and spreads. The following foods are likely to contain wheat contaminants or to have wheat products added during production so their labels should be carefully checked. blue cheese. quinoa.Food Can Improve Your Health CURRENT THOUGHTS It has been suggested that a large consumption of wheat plays a role in the accumulation of belly fat and type-2 diabetes. dried peas. flaxseed. corn flour. arrowroot. peanuts.
rice vinegar. French fried potatoes. tofu and vegetarian meat substitutes FOODS CONTAINING GLUTEN IN GENERAL Gluten is found in any food containing protein from barley. flavored beer nuts. imitation crab. lager and beer vinegar. soups and canned and dried bouillon cubes. textured vegetable protein.). oat bran. rye bread and flour. beer. wheat or beer are some of the allowed exceptions. Foods that commonly contain barley. kamut. milk and milk alternatives. modified wheat starch. ice cream. specialty mustards. pretzels. Recent studies of adults have shown that wheat-free oats. spelt. oats. couscous. wheat bran. starch.Mrs. soy sauce. fillers. vegetarian products. Food labels in Canada must show allergens in the ingredient list or in a list immediately following the ingredient list. soba noodles. frostings and icings. the term gluten-free does not have a universal definition. flavored coffee and tea. graham flour. Patricia Ripenburg Bsc (Agr) dates. packaged seasonings. 70 . hydrolyzed wheat protein. breading and bread stuffing. excipients. puddings. deli meats. imitation bacon and fish products. rice and corn cereals. wheat flour. pie fillings and processed fruits. wheat or rye. medications and supplements. seasoning blends. malt vinegar. tamari sauce. farina. vitamin E that is derived from wheat. ale. semolina. emmer/faro. hydrolyzed plant protein. extenders. seasoned nuts and seeds. mustard. However. GLUTEN CONTAINING FOODS Barley. oat flour and oatmeal (Oat products may be contaminated with wheat or barley unless the products are specially handled. flavored rice or corn cakes or crackers. are well tolerated. flavored or frozen yogurt. seasoned snack foods. croutons. some flavored varieties of coffee and tea. pasta. matzoh. salad dressings. malt. modified starch. triticale. ketchup. despite the small amount of gluten they contain. falafel. wheat germ and wheat starch. bulgur. brewers yeast. hot dogs.
blurry vision. sleep disturbance. safflower oil. shortness of breath or unusual fatigue. trans-fats and vegetable shortening FACTORS THAT INCREASE RISK High blood pressure. high fructose corn syrup. nausea. dizziness or lightheadedness. throat and neck discomfort. corn oil. palpations. sedentary lifestyle. Women experience heart attacks differently than men often with much more subtle symptoms. fractionated oil. shoulder or stomach pain. blended vegetable oils. hydrogenated oil. partially hydrogenated oil. These symptoms are easier to ignore and that is one of the reasons why heart disease is the number one killer of American women. sweating and clammy skin. facial weakness and speech problems are common signs. feelings of indigestion. cottonseed oil. smoking and stress. neck. It is also recommended to take an aspirin. tightness and squeezing across the chest and unusual fatigue and weakness. leg pain (deep vein thrombosis). diabetes. They and are more liable to feel anxiety. overweight.Food Can Improve Your Health 14. jaw. 71 . low HDL cholesterol and high LDL cholesterol. FOODS TO AVOID AND THOSE THAT HAVE HEART PROTECTIVE PROPERTIES HEART ATTACK WARNING SIGNS Arm and/or chest discomfort. STROKE SIGNS Arm weakness. headache. soybean oil. raising both arms above the head or speaking a simple sentence. Many women do not want to make a fuss but if you are experiencing some of these symptoms get medical help. palm or palm kernel oil. coughing. margarine. There may be difficulties smiling. indigestion. SIGNS OF HEART ATTACK AND STROKE. nausea. jaw. fat substitutes like olestra. AVOID THE FOLLOWING PRO-INFLAMMATORY ITEMS Artificial sweeteners. sunflower oil.
It is thought that their rich array of antioxidant flavonoid compounds prevents the oxidation of LDL cholesterol and reduces inflammation. BLACK TEA This tea can increase the survival rate following a heart attack by 28%. which prevents the formation of blood clots and reduces the risk of heart disease.Mrs. allowing blood to flow more freely throughout the body. APPLES AND CHOCOLATE This is a heavy-duty antioxidant combination. BEANS They contain a variety of heart protective compounds including soluble fiber and flavonoids. BERRIES They are associated with an increase in HDL cholesterol and lowered blood pressure. BEETS They help to dilate blood vessels. ASPIRIN 2 X baby aspirin (162mg) taken before bed is recommended for those who have high cholesterol or a family history of heart disease. 72 . which inhibit the adhesion of blood platelets. Patricia Ripenburg Bsc (Agr) PROTECTIVE FOODS APPLES They are associated with a lowered risk of death from cardiovascular disease and coronary heart disease. ASPARAGUS It may help prevent heart disease.
CINNAMON This spice assists with the reduction of blood sugar. FOODS THAT REDUCE THE RISK OF GUM DISEASE Gum disease can increase inflammation throughout the body and raise the risk of heart attack or stroke. CRANBERRIES They contain antioxidants that may benefit the heart and help to prevent strokes. It has the ability to naturally reduce blood pressure. which prevents hardening of the arteries and interferes with cholesterol production. Cocoa contains epicatechin. Some foods that reduce this 73 . People who ate more K2-containing foods had more than a 50% reduced risk of dying from heart disease. It can therefore be an external sign of heart disease. LDL and total cholesterol. DARK BERRIES Berries like blackcurrants and blueberries can strengthen arteries. lower cholesterol and protect against oxidative damage. CHICKEN–DARK MEAT Chicken contains vitamin K2. Regular flossing can reduce the bacteria that cause the inflammation.Food Can Improve Your Health CAYENNE PEPPER In cultures that use larger amounts of cayenne they have a much lower rate of heart attack. which increases nitric oxide that is vital to healthy blood vessels. stroke and pulmonary embolism. CRUCIFEROUS VEGETABLES These important vegetables are nutrient rich and full of protective ingredients. triglycerides. DARK CHOCOLATE (70%) COCOA It is full of flavonoid antioxidants that keep blood platelets from sticking together and keep the blood vessels healthy.
macadamias and walnuts contain heart healthy monounsaturated fat. GARLIC–FRESH Its allicin helps to relax the blood vessels and to lower cholesterol. GREEN TEA This tea helps to lower gum disease. which can halt heart disease. omega–3’s and vitamin C. MOLASSES It has many heart protective nutrients. or more of green tea daily show a 40% lowered risk of heart attack than non-tea drinkers.Mrs. ORIENTAL MUSHROOMS (ESPECIALLY MAITAKE) These mushrooms are known to lower the risks of high blood pressure and stroke. MAPLE SYRUP This syrup increases the activity of the antioxidant. 74 . raisins. superoxide dismutase. inflammation and cholesterol. HONEY It contains many heart protective nutrients. LEGUMES They have potassium and soluble fiber that provides a powerful cholesterol lowering effect. LYCHEE They contain the second highest level of heart healthy polyphenols. Patricia Ripenburg Bsc (Agr) risk are cranberries. NUTS Nuts especially almonds. People who drink 12 oz. Recommendations are for 1-2 cloves a day. cashews. green tea and foods rich in folic acid. dairy products.
PARSLEY This herb helps prevent cardiovascular disease. 75 . Omega-3 fats lower triglycerides and can slow the growth of plaque in the arteries. POMEGRANATES This fruit has high antioxidant ability and has been shown to reduce the buildup of plaque in the arteries and to lower blood pressure. OMEGA-3 FATTY ACID RICH FOODS Eating fatty fish twice a week is thought to lower the risk of heart disease by 30%. which is the highest fruit source and 3 times more than kidney beans.Food Can Improve Your Health OLIVES AND OLIVE OIL They are full of antioxidants and heart healthy monounsaturated fats. which may have vasorelaxant properties. which is the highest vegetable source. POTASSIUM RICH FOODS These foods help with the removal of excess sodium. POPCORN It contains fiber that helps to control blood sugar. These foods are especially important for those taking diuretics for heart disease. A 2010 study done over a 15-year period found that people with the highest potassium to sodium ratio had the lowest risk of death from heart attack or stroke. ONIONS. PEPPERS (ESPECIALLY CHILI PEPPERS) They contain capsaicin. SCALLIONS AND LEEKS They have a high concentration of polyphenols that reduce the inflammatory effects of coronary artery disease. which lowers sodium and water retention but also removes potassium in the process. The U of Scranton found that popcorn has 4 times more polyphenols than cranberries. Avocados are very high in potassium containing 35% more than bananas.
People who drink in moderation are less likely to have heart disease than those who abstain. SEA VEGETABLES They have important anticoagulant and antithrombotic agents that have many cardiovascular benefits. The antioxidant resveratrol found in the seeds and skins of grapes helps to thin the blood and lower blood pressure and LDL cholesterol. Patricia Ripenburg Bsc (Agr) PRUNES They contain both potassium and fiber that soaks up LDL cholesterol. 76 . SEEDS Chia. RED WINE It is heart protective and is also able to reverse heart disease. SPINACH This leafy green vegetable contains potassium and magnesium. SOY Substituting whole protein like edamame and tofu for animal protein can lower homocysteine levels. which assists the heart by lowering blood pressure. SHELLFISH All shellfish and especially scallops contain many nutrients that can assist cardiovascular health. hemp and sunflower seeds are very protective. which have been linked to heart disease. which is a toxic amino acid linked to increased risk of heart disease. RAISINS They contain antioxidants that reduce the growth of bacteria that can cause inflammation and gum disease. SOLUBLE FIBER RICH FOODS They have a powerful cholesterol lowering effect by binding to bile acids causing the body to convert more cholesterol to bile.Mrs.
They help to unclog arteries and to lower blood pressure. anthocyanin that prevents oxidative damage and clogged arteries. 77 . YOGURT AND KEFIR These products contain probiotics. which are credited with the ability to protect against gum disease. arthritis and atherosclerosis. WINTER SQUASH They have the potential to assist the body in many ways. which help to reduce inflammation that is associated with conditions like asthma. WATERMELON This fruit is high in beta-carotene and vitamin C. WHOLE GRAINS These grains contain antioxidants. phytoestrogens and phytosterols that protect against coronary heart disease.Food Can Improve Your Health STRAWBERRIES They are an excellent source of the phenol. An 18-year study found that a bowl of whole grain breakfast cereal a day gives substantial protection from heart failure. TOMATOES–COOKED They have a combination of nutrients that assist in the prevention of cardiovascular disease. improve digestion and increase immunity. LDL cholesterol and triglycerides VITAMIN D RICH FOODS People with low levels of this vitamin are twice as likely to develop heart failure. SWEET POTATOES They contain heart protective antioxidants.
S. -ELDERBERRIES have anti-viral abilities. foods with only blackberries and walnuts scoring higher. Patricia Ripenburg Bsc (Agr) 15. -BLACKCURRANTS have the ability to modulate oxidative stress and reduce inflammation. When they were evaluated for antioxidants at common serving sizes they ranked 3rd of all U. FOODS THAT ASSIST THE IMMUNE SYSTEM ALLSPICE It stimulates the immune system. BERRIES -ACAI BERRIES improve the immune system and metabolic function.Mrs. -GOJI BERRIES are potent antioxidants. GARLIC It improves the function of white blood cells. CRUCIFEROUS VEGETABLES These vegetables are nutrient rich and full of protective ingredients. CARROTS They provide lots of beta-carotene. 78 . cranberries and raspberries. -CRANBERRY JUICE is being studied for its ability to prevent the formation of a biofilm that triggers infection. CABBAGE It increases the body’s ability to fight infection. -STRAWBERRIES are an exceptional source of antioxidants ranking 4th of all the fruits behind blackberries.
LEMONS They contain lots of vitamin C and are a natural antibacterial. OREGANO This herb has a very high antioxidant level. which are important for immune function. PAPAYA It is high in both antioxidants and enzymes. which has been shown to shorten the immune system response time. They increase your resistance to infection and could shorten the duration of a cold.Food Can Improve Your Health GINGER–FRESH It supports healthy digestion. OATS This grain contains beta-glucan. HONEY It has the ability to increase the level of antioxidants in the blood. 79 . ONION FAMILY They contain high concentrations of polyphenols that can reduce inflammatory effects. MISO It intensifies antibodies. ROSEMARY This herb stimulates the immune system. MUSHROOMS–ASIAN They support immune function and are full of a powerful antioxidant that is not destroyed during cooking. MAPLE SYRUP This syrup is high in both manganese and zinc.
Symptoms may be overlapping and hard to pin down and the treatment will be very different depending on the cause. SQUASH It has anti-inflammatory properties. Part of your doctors’ diagnosis is to exclude these other conditions. VITAMIN D3 This important vitamin is involved in strengthening immunity. which increases immune cell function. WALNUTS These nuts along with chestnuts and pecans have the highest antioxidant content of all the nuts.Mrs. SHRIMP They are an excellent source of selenium. 16. TEA It is high in antioxidants. SEA VEGETABLES They contain anti-inflammatory and anti-viral properties. Its antioxidants are very good at neutralizing free radicals. Patricia Ripenburg Bsc (Agr) SARDINES They are rich in vitamin D and also stimulate the white cells. 80 . WATERMELON It is high in beta-carotene and vitamin C. which help to reduce inflammation. FOODS AND PRACTICES THAT MAY REDUCE IRRITABLE BOWEL SYNDROME DIAGNOSIS There are many problems that could be influencing your symptoms.
soybeans and wheat. 81 . Reducing your intake of gluten-predominant foods can often assist in reducing some IBS/IBD symptoms. Check for common ones such as: beans. soymilk and yogurt. ice cream. pork.Food Can Improve Your Health AVOID CARRAGEENAN It is used to thicken and emulsify in cottage cheese. which can irritate the bowels and worsen diarrhea. decaffeinated coffee and tobacco. EATING SMALL FREQUENT MEALS FENNEL It has been shown to reduce inflammation and it is unmatched at relieving intestinal gas. It has been linked to intestinal ulcerations and is currently allowed in organic foods. TRY ACUPUNCTURE This can help to relieve bloating. lamb. CASEIN CONTAINING FOODS DAIRY AND DAIRY PRODUCTS HIGH FAT FOODS OVEREATING PROCESSED FOODS STIMULANTS These include caffeine. raw fruits and vegetables. TRIGGER FOODS Keep a diary to source out your trigger foods. beef.
HYPNOSIS It can help to ease symptoms. raw garlic. PROBIOTICS When probiotics are taken with meals it can stabilize the digestive tract. FOODS THAT MAY REDUCE THE RISK OF KIDNEY CANCER The exact relationship between nutrition and kidney cancer is not yet known. REDUCE STRESS Meditation and yoga have proven success in reducing stress. good nutrition in general is beneficial. however. REGULAR EXERCISE TURMERIC This spice helps to reduce inflammation and abnormal muscle contractions in the bowel. PEPPERMINT OIL This oil can reduce abdominal pain when it is taken before meals. 82 . People should be very cautious when taking supplements as some toxicity could be encountered. Foods containing prebiotics are: bananas. Patricia Ripenburg Bsc (Agr) FIBER High fiber foods especially cooked fruits and vegetables and whole grains can ease constipation. 17. PREBIOTICS They are non-digestible food ingredients that stimulate the activity and or growth of bacteria in the digestive system.Mrs. raw and cooked onions and cooked whole wheat flour.
Try to avoid GMO fruits and vegetables in order to keep exposure to a minimum. FRUIT AND VEGETABLES SALAD GREENS Consuming a salad a day is linked to a 40% lower risk. 83 . Those suffering from chronic kidney disease need to be very careful when trying to lose weight as some diets and diet pills can worsen the condition. fruits and vegetables. (See Chapter #3 for a list of GMO’s) IN GENERAL Benefits have been shown by the regular moderate consumption of whole grains. carrots. Their phenolic compounds could be the reason for a 50-60% lowered risk. which is a biopesticide and Roundup. which is an herbicide used worldwide are toxic to human kidney cells. COFFEE It has protective abilities that have produced a 3% reduced risk of all cancers. A new study published in the Journal of Applied Toxicology found that Bt. GMO crops are created with the combination of both these chemicals and most fast and processed foods contain at least one ingredient grown with them. ROOT VEGETABLES Vegetables such as beets.Food Can Improve Your Health RISK Risk is increased with a high consumption of fruit juices. HELPFUL FOODS BANANAS They are high in phenolic compounds. Laboratory testing of coffee has found it to contain more antioxidants than found in most fruits and vegetables. potatoes and radishes lead the way in risk reduction.
BERRIES–BLACKBERRIES. BETA-CRYPTOXANTHIN RICH FOODS Research indicates that they are associated with a reduced risk of esophageal and lung cancer and may improve the health of the respiratory tract and fight the smoke effect. BEANS (ESP. It is believed to be cancer preventive by the inhibition of phase 1-enzymes. Watercress is said to assist an amazing list of systems including eyes. RASPBERRIES AND STRAWBERRIES These berries contain a phenolic acid that may be effective in protecting the lungs from environmental toxins.Mrs. lungs. 84 . kidneys. WHITE CABBAGE It is high in sulfur compounds and could lower risk. RED BEANS) They fight colon and lung cancers. AVOCADOS AND CAROTENOIDS The people who ate this combination absorbed 5X the amount of the carotenoid and were 5X more protected from bladder and lung cancers. 18. stomach and throat. Patricia Ripenburg Bsc (Agr) SALMON AND WATERCRESS This combination provides more than their total benefit when eaten together. FOODS THAT PROTECT THE LUNGS FROM AIR POLLUTION AND SMOKE APPLES They contain a high concentration of anti-inflammatory flavonoids and promote overall lung health.
Studies have shown a reduction in lung cancer. Those who consumed 1½ cup a day shower a 15% reduction in risk. CITRUS ZEST The zest contains flavonoids that inhibit cancer cells from invading healthy tissue. CITRUS Citrus fruits and especially pink grapefruit contain naringen. -BROCCOLI is emerging as a dual threat to cancer. These foods help to reduce the risk of developing lung cancer. yellow squash and dark leafy greens contain lung-protective carotenoids. which is a flavonoid that may protect the lungs from harmful environmental toxins such as air pollution and smoke. 85 . which has cancer-starving properties. which work together to keep cells safe. It contains both sulforaphane and DNA methylation. CRUCIFEROUS VEGETABLES -ARUGULA This dark leafy vegetable is a sulforaphane-rich superstar containing the cancer fighter’s kaempferol and quercetin that have been shown to reduce the risk of lung cancer. however. Gouda and Jarlsburg are made with bacteria that produce a form of vitamin K called menaquinone. grills and incinerators. DILL This herb has volatile oils that help to neutralize some types of carcinogens that are part of the smoke from cigarettes. COFFEE There is some evidence that coffee may assist in protecting the heart and lungs. smokers who take large amounts of beta-carotene may increase their risk. CAROTENOID RICH FOODS Foods like carrots.Food Can Improve Your Health CHEESE Hard cheeses like Edam.
SOY Whole soy foods contain phytoestrogens that have cancer-protective effects throughout the body. Patricia Ripenburg Bsc (Agr) FLAVONOID RICH FOODS These foods protect against lung cancer by preventing any existing cancer cells from invading healthy tissue. PEPPERMINT It contains perllyl alcohol. 86 . VITAMIN A RICH FOODS A diet high in vitamin A can help to reduce the “smoke effect”. GRAPES AND GRAPE JUICE They suppress the growth of tumor cells and protect the lungs against environmental toxins. which has been shown to be protective against lung cancer. A carcinogen in cigarette causes a vitamin A deficiency and animal studies have shown that this deficiency causes emphysema. which has been effective in inhibiting lung tumor formation in animal studies. LIMES They contain hesperidin. which fights lung cancer and can be effective against the most deadly form.Mrs. SELENIUM RICH FOODS Selenium was found to reduce the risk of lung cancer to a significant degree. The recommendation is for ½ c a day. salad dressings and add the zest to foods. Use the juice in drinks. TOMATOES They contain natural antioxidants that are helpful in nourishing the lungs. PARSLEY This herb contains myristicin.
DIET Specific components of diet help to control inflammation. B12 and folic acid. 87 . which emphasizes whole unprocessed foods.Food Can Improve Your Health WATER Drinking plenty of water helps in flushing away the toxins. TRY AROMA THERAPY Lavender and orange oils contain linalool. Frequent consumption increases the risk by 50%. Many experts including the high profile Drs. WAYS TO REDUCE STRESS AND IMPROVE MOOD AVOID COMMERCIAL BAKED GOODS AND FAST FOODS The more of these foods consumed the greater the risk of depression. 19. They are linked to better mood regulation and have been found to improve the body’s response to anti-depressant medications. which is a compound that may lower stress by altering blood chemistry and gene expression. WATERCRESS It has the ability to prevent DNA damage related to smoking. FEEL-GOOD FOODS They help you build up sustainable energy not just the quick burst you receive from sugar or caffeine. Studies have shown that people who are depressed are deficient in B1. Andrew Weil and Mehmet Oz advocate the Mediterranean diet. which can improve many health aspects as well as mood. high fiber carbohydrates and omega-3 fatty acids.
BANANAS This fruit contains small amounts of the amino acid 5-HTP. which the body uses to make serotonin. especially amaranth act like an anti-depressant by keeping blood sugars stable and raising the levels of serotonin in the brain. fiber. 88 . It works well to calm emotional stress throughout the day and is safe to take for long periods. which provide a good cardiovascular effect. so sip it in the evening. FOLATE RICH FOODS HERBAL TEAS -HAWTHORN TEA is high in potent antioxidant flavonoids. COCOA It provides many health benefits as well as dopamine and endorphins. which make the brain feel good. Studies showed no difference in effect between passionflower tea and common anxiety medications with the exception that the herb might cause less drowsiness. It can enter the brain and calm the nervous system. DATES AND FIGS These fruits provide a “sweet fix” and also add antioxidants. It possesses a slight sedative effect and can make you sleepy. -PASSIONFLOWER TEA has been studied as a pharmaceutical. vitamins and minerals.Mrs. BLACKCURRANTS They are a natural anti-depressant and have the ability to modulate oxidative stress. Patricia Ripenburg Bsc (Agr) ANCIENT GRAINS These grains. There have not been any studies done on pregnant or lactating women or children under 6 months of age so those people should not use it.
Those who do not eat fatty fish have been found to be more likely to suffer depression. of lemon or lime juice and freeze into cubes. Dissolve 1 tsp. Mix 2 cubes in water. OMEGA-3 RICH FOODS These foods are one of the most important when it comes to enhancing your mood. maintaining memory and reducing the risk of dementia. fruit or vegetable juice. SPIRULINA This is a type of blue-green algae that provides an excellent source of protein. The EPA form of omega-3’s has been shown to improve the symptoms of those who did not respond to anti-depressant medication. Drink it in the morning to get you going in a relaxing way. This fact has produced interest in their use for depression and mood disorders.Food Can Improve Your Health SIBERIAN GINSENG AKA ELEUTHERO This herb has been found to improve blood circulation and to regulate stress. SELENIUM RICH FOODS They have been linked to improved mood. 89 . PUMPKIN SEEDS These seeds are rich in tryptophan and contain high amounts of zinc that help the brain convert tryptophan into serotonin. LEMONGRASS It helps to balance depression. SAFFRON This colourful spice has been shown to enhance mood at least as well as some anti-depression drugs but with fewer side effects. Used in the following way it has been shown to be a mood enhancer. It increases energy by unlocking the sugar from your cells so that it does not get stored as fat. It may be able to help the immune system fight common viruses. of the powder into 12 oz.
TURKEY It contains small amounts of the amino acid 5-HTP. VITAMIN D3 RICH FOODS This vitamin helps regulate the activity of the brain’s neurotransmitters and has a significant effect on mood. RISK FACTORS FOR AND FOODS THAT FIGHT OSTEOPOROSIS AVOID OR REDUCE ALCOHOL In excess it can cause deficiencies in calcium.000-2. 20. which helps in the production of serotonin. CAFFEINE Coffee in amounts over 3 cups a day can promote the excretion of calcium and can contribute to bone loss. It is recommended to supplement with 1.Mrs. the diabetes drug metformin and medications that suppress gastric acid production. 90 . magnesium and vitamin D. Many people are deficient in this vitamin and are more likely to be depressed. Vegans are especially at risk for a deficiency in this vitamin as are those who regularly take aspirin. which is reversible with supplementation. Patricia Ripenburg Bsc (Agr) SWEET POTATOES TART CHERRIES They improve mood by adding brain-protecting antioxidants and sleep improving melatonin to your diet.000mg of D3 a day when exposure to the sun is limited. VITAMIN B 12 RICH FOODS A deficiency in this vitamin can mimic the effects of ageing including dementia resembling Alzheimer’s.
HELPFUL FOODS AND PRACTICES ALMONDS AVOCADOS BLACK-EYED PEAS CALCIUM RICH FOODS These foods play an important role in slowing down bone loss later in life. walking and weight training help maintain bone density. DAIRY PRODUCTS (ORGANIC. FATTY FISH They are a great source of vitamin D and the bones in canned salmon and sardines provide calcium as well. HORMONE-FREE) EXERCISE WEIGHT BEARING EXERCISE Jogging.Food Can Improve Your Health DIET A diet high in animal protein and grains and low in fruits and vegetables can result in calcium loss. MEDICATIONS Some medications such as anticonvulsants and steroids can contribute to bone demineralization. SODIUM Excessive sodium can leach calcium from the bones. SMOKING Quitting can reduce bone loss. 91 .
SKIM MILK It has calcium and is fortified with vitamin D.000% higher in calcium and 80% higher in potassium than bananas. POTASSIUM RICH FOODS Studies have demonstrated that those people whose diets contained potassium had denser bones. MAGNESIUM RICH FOODS These need to be included daily but is easily available. FOODS RICH IN VITAMIN D OR SUPPLEMENTS This vitamin is very important in allowing the body to absorb calcium. SESAME SEEDS These seeds are a very good source of calcium and many other nutrients. PUMPKIN SEEDS They are high in zinc. FOODS RICH IN VITAMIN K GREEN LEAFY VEGETABLES MOLASSES–BLACKSTRAP It is a good source of a large variety of health promoting minerals.Mrs. Patricia Ripenburg Bsc (Agr) FIGS They are 90-1. POPPY SEEDS PRUNES They improve bone mineral density and can assist in reversing some bone damage. 92 .
saturated fat and high doses of zinc. FOODS AND NUTRIENTS THAT PROTECT THE PROSTATE INFORMATION ON PROSTATE CANCER Regular screenings are very important. HELPFUL FOODS BROCCOLI AND TOMATOES When these vegetables are eaten together they have a synergistic effect that has been shown to be effective against prostate tumors and common cancers. grilled meats. is better at protecting the prostate than dietary supplements. as prostate cancer is the second most common cause of cancer deaths among men. dairy products. New studies have shown that a low fat diet. CAROTENOID RICH FOODS To maximize the availability of the carotenoids these foods should be eaten raw or lightly steamed. 93 .Food Can Improve Your Health 21. which includes whole foods. RISK The risk increases significantly after the age of 65 and when the following are consumed in larger quantities–calcium. Researchers estimate that 75% of advanced prostate cases are due to lifestyle factors with diet having the most influence. FATTY FISH AND FISH OIL SUPPLEMENTS Consumption of these fish along with 6 weeks of a low fat diet was effective at slowing down the growth of prostate cancer cells. CRUCIFEROUS VEGETABLES EXERCISE Regular aerobic exercise is linked to a reduced risk of prostate cancer. red meat.
PUMPKIN SEEDS–PEPITAS They are very nutritious and are being studied for their potential prostate benefits. BASIL This herb contains 2 flavonoids orientin and vicenin. lung prostate and overall cancers. 94 . SELENIUM RICH FOODS This trace mineral works to protect the cell membranes from free radical damage and it is a promising treatment for prostate cancer. VITAMIN D. Patricia Ripenburg Bsc (Agr) LYCOPENE RICH FOODS Lycopene is a very powerful antioxidant that is protective of the prostate.Mrs. FOODS THAT FIGHT THE EFFECTS OF RADIATION ASHWAGANDHA This herb has many uses and is considered important in the Ayurvedic system of medicine. BARLEY OR WHEAT GRASS These are very nutritionally dense foods. VITAMIN E AND ANTIOXIDANT SUPPLEMENTS These supplements are recommended. 22. It works as an anti-inflammatory and is said to possess great healing powers. SOY FOODS They help to normalize hormone levels. SUNFLOWER SEEDS Their phytosterols block cholesterol absorption and prevent prostate enlargement. Those people who had good levels of selenium had fewer colorectal. which protect cell structures and chromosomes from radiation and oxygen-based damage.
CRUCIFEROUS VEGETABLES CULTURED MILK PRODUCTS DRIED BEANS All beans are helpful with the emphasis on lentils and mung beans. NETTLE INFUSIONS ORANGE AND DARK COLOURED VEGETABLES 95 . BLACK WALNUT BURDOCK ROOT It is used to purify the blood.Food Can Improve Your Health BEE POLLEN It is said to be a complete food. FERMENTED FOODS FLOR ESSENCE This is an herbal mixture that promotes cleansing and detoxifying. CILANTRO–FRESH COENZYME Q10 This supplement has the potential for side effects and a physician should monitor its use. GARLIC GRAPESEED MISO Do not add miso to boiling water or you will kill the good bacteria.
olives.Mrs. Sleep problems make it difficult for our bodies to balance blood sugar. walnuts and wheat germ 23. rolled oats. pumpkin seeds. strengthens the immune system and improves weight control. fight viruses. There are likely other factors at work here but the study points to our need for deep restful unmedicated sleep. lowers the risk of high blood pressure and heart disease. Changes to blood sugar are a major factor in insomnia. Healthy fat intake and adequate protein help to stabilize blood sugar and allow the liver to release stored sugar throughout the night. The following may each provide some help but make sure to consult a physician or naturopathic doctor to help assess the 96 . Patricia Ripenburg Bsc (Agr) REISHI AND SHITAKE MUSHROOMS SEA VEGETABLES AND THEIR PRODUCTS SELENIUM RICH FOODS SPROUTS ESPECIALLY BROCCOLI TEA–BLACK. sunflower seeds. avocados. edamame. Sleeping pills do not allow the body to go into the deep phases of sleep. mood and skin. A 2012 British study found that there was a significant increase of death in people who took as few as 18 sleeping pills a year. detoxify. FOODS AND SUGGESTIONS THAT HELP TO IMPROVE SLEEP INFORMATION Sleep improves brain activity. GREEN AND HOLY BASIL SUPPORTIVE HEALTHY FOODS Almonds. dark chocolate. lose weight and make the necessary repairs. unsweetened cocoa powder.
If you are eating late keep meal size small. STIMULANTS Reduce all stimulants later in the evening. stopping or using medications and supplemental support. LIMIT ALCOHOL Use of alcohol can result in poor sleep during the latter half of the night. TRY ALMOND OR PEANUT BUTTER Consuming 2 TBSP before retiring can help to prevent blood sugar spikes APRICOTS Their tryptophan can assist sleep. If you think this could be affecting you stop caffeine intake after lunch. LATE NIGHT MEALS Eating late can result in acid reflux and indigestion. SODAS Avoid sodas after lunch.Food Can Improve Your Health factors that influence your sleep before changing. CAFFEINE A study found that poor sleepers metabolize caffeine at a slower rate. 97 . SNACKS Stop snacking in the last 2 hours before bed.
DARKEN THE ROOM DEEP BREATHING TECHNIQUES AND MEDITATION This can help to remove some of the stress of the day. GLYCINE RICH FOODS This is an amino acid that has a calming effect. Light nighttime exercise like stretching. walking or yoga can assist some people in winding down. CALCIUM RICH FOODS There is some evidence that calcium deficiencies make it difficult to sleep. DANDELION LEAVES Include some of these leaves with dinner to assist the liver with detoxing and to provide better blood sugar balance throughout the night. which is made with schizandra berries. Patricia Ripenburg Bsc (Agr) CHINESE HERBAL FORMULAS Formulas like Bu Nao Wan. ESTABLISH A CONSISTENT BEDTIME ROUTINE Try to go to bed at the same time. can help to calm the mind and assist sleep. DIM THE LIGHTS Do this for 30-60 minutes before you go to sleep or wear sunglasses if others need brighter light. COMPLEX CARBOHYDRATES RICH FOODS These foods increase serotonin in the brain and stabilize blood sugars. do breathing exercises and or yoga.Mrs. take a warm bath or a stroll through the garden. EXERCISE Exercise outdoors in the morning or afternoon whenever possible. meditate. Prepare them by blanching or steaming and then sautéing with garlic and olive oil. 98 . Suan Ren Tang or Wu Wei Zi.
Food Can Improve Your Health HERBAL TEAS Teas like Chamomile. Lemon balm. sounds or words in the mind to counteract restless thoughts. MANTRAM This is the practice of repeating phrases. MELATONIN RICH FOODS This hormone works with the body’s sleep-wake cycle. LIMIT FATTY AND SPICY FOODS FOR DINNER These foods stay longer in the stomach and cause more acid secretion. Melatonin may not work where the problem lies with anxiety. depression or stress. LAVENDER FLOWERS OR OIL Place a little on a handkerchief and tuck it in your pillowcase or put some in a bowl of hot water. LUNCH Have a lunch that is a mix of protein and carbohydrates so that the midday meal does not make you sleepy. as the body may not be lacking in melatonin. 99 . Linden. The body makes less melatonin as you age so you may need more support with melatonin to improve sleep. MARJORAM This herb contains oils that help to relieve stress and may assist with sleep MEALS Take your meals at regular times to assist the body in regulating melatonin levels. Hops and Passionflower are thought to have slight sedative qualities and to soothe the stomach. It is thought to assist with jet lag and to slow the ageing process.
eggs tuna and walnuts can quiet a hungry stomach.Mrs. 100 . bananas. SLOW STRETCHING Stretching for a few minutes an hour or two before bedtime can relax stiff muscles. It is best to eat them with a healthy carbohydrate. PUMPKIN SEEDS They contain substantial amounts of tryptophan that is converted into serotonin. OMEGA-3 RICH FOODS These foods reduce the stress-causing hormones adrenaline and cortisol. NAPPING If you like to nap do not exceed 30 minutes as this can disrupt your evening sleep. POPCORN It will encourage the production of serotonin. as that will allow greater amounts of their tryptophan to enter the brain. OUTDOOR TIME This is necessary for exposure to bright natural light. SLEEPY SNACKS Snacks like artichokes. The oat complex carbohydrates help with the transport of tryptophan into the brain and their vitamin B6 assists the production of serotonin in the brain. which helps in the conversion of tryptophan into serotonin. OATMEAL It helps the body cope more efficiently with nervous exhaustion and long-term stressors. Patricia Ripenburg Bsc (Agr) Too much melatonin may disrupt your sleep pattern and result in a “melatonin hangover”. avocados. They also contain a large amount of zinc.
24. fights pain and helps improve sleep. Drink the tea 30-40 minutes before retiring. VITAMIN B6 RICH FOODS This vitamin is needed for the body to produce melatonin. TART CHERRY JUICE Montmorency cherry is one of the best sources of melatonin. which reduces inflammation.Food Can Improve Your Health SUPPLEMENT WITH 5-HTP This is the amino acid that the body uses to make serotonin. It is effective within 1-4 weeks of use. which could be reduced by 80% with attention to exercise and healthy eating. VALERIAN This is one of the proven treatments in herbal medicine. improve sleep patterns and not to leave drowsiness upon waking. TURN DOWN THE HEAT A temperature between 65-67 is beneficial. WHITE NOISE MACHINES They can reduce the impact of environmental noises. TRYPTOPHAN RICH FOODS This is a helpful amino acid that produces serotonin and vitamin B3. SIGNS OF STROKE AND FOODS THAT REDUCE THE RISK INFORMATION According to the Harvard School of Public Health there has been a dramatic rise in the incidence of stroke. It has been found to lessen the time it took to fall asleep. VITAMIN C RICH FOODS They may help reduce the level of stress hormones. 101 .
PROTECTIVE ACTIONS Control blood pressure. sudden severe headache or sudden loss of vision IF STROKE IS SUSPECTED Immediately ask the person you think might be suffering a stroke to raise their arms above their head. Red grapefruit also lowers triglycerides. to smile and to speak a simple sentence. confusion. exercise for half an hour a day. In cultures that use larger amounts of cayenne they have a much lower incidence of heart attack. dizziness. It is thought to reduce blood levels of LDL cholesterol. stroke and pulmonary embolism. Patricia Ripenburg Bsc (Agr) SIGNS OF STROKE Difficulty speaking. maintain a healthy weight and don’t smoke PROTECTIVE FOODS AVOCADOS They lower blood pressure and provide monounsaturated fat that increases the blood flow to the brain.Mrs. limit alcohol. loss of balance or coordination. BERRIES They contain heart protective antioxidants and may protect the brain from stroke damage. control LDL cholesterol. CAYENNE PEPPER It can reduce blood cholesterol and triglyceride levels and is also thought to control blood pressure and blood sugar. GRAPEFRUIT Its consumption is associated with a reduced risk of heart disease and stroke. This will be very difficult for a stroke victim. CINNAMON This spice improves circulation and is effective at treating bleeding problems. 102 .
PARSLEY This herb assists the body in removing excess salt that impairs arteries for up to half an hour after ingestion. diagnosis or prescribed treatments of a medical professional. 103 . Discuss any supplements that you think may be of assistance with your doctor. many nutrients that can assist TANGERINES They have preventative qualities that assist in the prevention of many conditions including heart disease and stroke. 25.Food Can Improve Your Health MAGNESIUM RICH FOODS Their ability to reduce stroke may be related to their ability to lower blood pressure. SUPPLEMENTS The effects of some prescription and non-prescription drugs (including Aspirin) can be changed with certain supplements and should be discussed with your physician and/or pharmacist. SCALLOPS These shellfish contain cardiovascular health. WHITE FRUITS AND VEGETABLES They contain powerful antioxidants that assist in the reduction of blood pressure and cholesterol. The information contained here is not intended to substitute for the advice. SEA VEGETABLES They contain important anticoagulant and antithrombotic agents that have many cardiovascular benefits. It is for educational purposes only.
sale and distribution of supplements are not regulated. If it seems to good to be true it is! You may need to supplement if you have a medical condition that would benefit from additional nutrients. ask which company distributes them and check out that company. Patricia Ripenburg Bsc (Agr) The production. Look closely at the label and if you can’t understand it don’t buy it. MULTIVITAMINS If you take a multivitamin look for bottles that are labeled 100% DV and that contain iodine. The major sources of the dangerous supplements are China. If you take a multi-vitamin.Mrs. if your diet is lacking or if the medications you take reduce the availability of specific nutrients. supplements and vitamins with their names. Avoid any supplement that is sold as an alternative to prescription drugs. There is no quality control and they can contain dangerous and illegal ingredients including recalled prescription drugs. Make sure that the manufactures name and phone number or web site is clearly marked. Take your diary with you to the pharmacy and doctors office for their advice. do so with a substantial meal to assist with absorption. 104 . DIARY Keep a diary of your drugs. India. These unsafe products might be found at local health food stores. Check carefully to see where the ingredients were produced. Review your entries at least every 6 months. Be sure to eat some healthy fat when you take the vitamins to help with absorption and since your body can only absorb so much at one time split your daily dose and take half in the morning and half in the evening. New Zealand and Europe. grocery stores or gym. There are many unregulated terms that companies use to lure in buyers such as all natural and pharmaceutical strength. descriptions. possible side effects and potential conflicts.
The main factors that suggest its use are high cholesterol and a family history of heart disease. decrease oxidation of LDL and lower total 105 . Those who did acquire cancer had a tendency to have less severe forms. Recommendations are to take ¾ tsp. before bed. CALIFORNIA POPPY It is a non-addictive analgesic that helps with musculoskeletal pain. ASPIRIN If taken at the 162mg level it is associated with a decrease in arterial ageing. European studies confirmed that taking daily aspirin for at least 3 years reduces the risk of developing cancers especially colon cancer. It is rich in very absorbable calcium that can increase bone density.Food Can Improve Your Health SUPPLEMENTS ALGAECAL It is made from marine plants found around South America. Calcium can block the absorption of other nutrients so don’t take it within an hour or two of other supplements. Calcium taken on its own can cause constipation and for this reason it is prudent to take a supplement that also contains magnesium. Scientists are not sure why this is but speculate that Aspirin may help to improve circulation. COENZYME Q10 It is a potent antioxidant that can support healthy blood pressure without significant side effects. Use of 600mg a day will help to reduce the risk of colorectal cancer by 24%. CALCIUM If your body does not get enough calcium from your diet it will take it from your bones. It has the ability to increase the levels of HDL. It is similar in makeup to its stronger relatives. Recommendations are for 600mg of calcium and 400mg magnesium taken with a full glass of water.
FOLIC ACID OR VITAMIN B9 This is one supplement that is readily absorbed by the body and is important for expectant mothers. It has been suggested that it may be a potential treatment for prevention of artherosclerosis and erectile dysfunction. The product should contain 24% Ginkgo flavone glycosides and 6% terpene lactones. Those who take statins to lower cholesterol may be deficient as the drug also blocks CoQ10 synthesis. notably blood thinners. concentration and mood as well as speed of cognitive processing. Studies have indicated that a large percentage of those with weak hearts had a severe deficiency in CoQ10. It has a protective effect against Parkinson’s and the ability to assist with the treatment of congestive heart failure and cardiomyopathy.Mrs. GINKGO BILOBA This is an extract from the leaf of one of the oldest living tree species and many trees have been dated at over 1. taken at mealtime with a little healthy fat. Ginkgo has been found to protect against Alzheimer’s by causing dilation and clearing of the blood vessels that carry oxygen and nutrients to the brain. It is best absorbed in gel cap form. 106 . Also check out the source carefully as some supplements have been found not to contain the advertised amounts. It has antioxidant and antiplatelet aggregation properties and protects the vascular walls from free radical damage.000 years of age. Patricia Ripenburg Bsc (Agr) cholesterol. Ginkgo Biloba is comprised of more than 40 compounds the most important of which are the flavonoids and terpenoids. Check with your physician before taking a supplement as it can interfere with some medications. CoQ10 could be valuable for older adults because by the age of 65 the normal amount in the cells may have reduced. Studies showed that 70% of the people taking this herb demonstrated improved memory.
More studies are needed to determine if it is safe and effective over the long term. Ginseng can increase the effect of some prescription and non-prescription drugs (including Aspirin) and its use should be discussed with your physician and/or pharmacist. to reduce stress and fatigue and to enhance the immune system.Food Can Improve Your Health Those taking blood thinners should not use Ginkgo. may slow absorption of fat and activate the metabolism of extra fat. GRAPE SEED EXTRACT It is a unique antioxidant supplement. GINSENG–ASIAN It has been used by Chinese herbalists for over 5. It can increase blood pressure and cause insomnia and irritability in some people. to lower cholesterol.000 years and has many qualities attributed to it. which has shown an ability to lower both blood pressure numbers. improve erectile dysfunction. GREEN COFFEE BEAN EXTRACT It can assist in reducing high blood pressure when 200mg is taken daily. combat fatigue and to protect the nervous system. It is thought to slow down the ageing process. Some studies suggest that the chlorogenic acid that it contains and which is significantly reduced by roasting. It has been used in the treatment of Alzheimer’s. Modern research has found it to be valuable mainly as a preventative. The supplement is new on the market 107 . Look carefully to see where it was produced. This extract has been credited with assisting with weight loss. A March 2000 study demonstrated that it could lower blood sugar 20% more than a placebo. which can be listed as GCA or Svetol. Be very careful when purchasing unregulated supplements and when purchasing a green coffee bean supplement look for a capsule that does not contain artificial ingredients or fillers and contains at least 45% chlorogenic acid extract.
Patricia Ripenburg Bsc (Agr) and there are no studies on children and women who are pregnant or breastfeeding. The body needs regular intake of both EPA and DHA. olive oil and walnuts. MAGNESIUM It is recommended as a first line of defense for high blood pressure. Look for one that contains 600mg of DHA. It is thought to assist with jet lag and to slow the ageing process.Mrs. The omega-3’s can help prevent dry eye syndrome. Too much melatonin may disrupt your sleep pattern and result in a “melatonin hangover”. OLIVE LEAF EXTRACT It has been shown to help lower blood pressure. L-TYROSINE It is a natural amino acid that can assist in the production of thyroid hormones. It is found in the Mediterranean area and was used to treat heart disease in ancient times. The body makes less melatonin as you age so you may need more support with melatonin to improve sleep. OMEGA-3’S ALA is found in flaxseeds. There is a great deal of scientific data that shows a significant link 108 . MELATONIN This hormone works with the body’s sleep-wake cycle. berries and flowers of a plant from the Rose family. If your diet does not include fatty fish you should include this supplement. HAWTHORN EXTRACT This extract is made from the leaves. as the body may not be lacking in melatonin. It is full of heart friendly flavonoids and is effective at increasing circulation and lowering blood pressure and LDL cholesterol. For hypothyroidism it is recommended to take 1500mg twice a day on an empty stomach. which is found primarily in fish oil. depression or stress. It may not work where the problem lies with anxiety.
It is not advised for those who have blood sugar problems. They have been shown to help regulate digestion. antibiotic-related diarrhea and irritable bowel syndrome. When taken twice a day with food it will lower LDL cholesterol. Make sure to drink adequate water to avoid constipation.Food Can Improve Your Health between low levels of Omega-3’s to many emotional and mental disorders. The Omega-3’s reduce inflammation and benefit the cardiovascular system as well as the brain. PROBIOTICS They are filled with live microorganisms that can die if they are not kept cool. PHOSPHATIDYL SERINE This is a naturally occurring lipid that is thought to be a brain cell nutrient that may help to slow age-related cognitive decline and to reduce stress by limiting cortisol spikes. 109 . PSYLLIUM HUSK FIBER Psyllium will help to increase the fiber intake for those who are not able to get enough from their food. RED YEAST RICE It contains naturally occurring statin-like compounds that reduce cholesterol production in the liver. Beware of purified oils as this term only means chemically processed. Many of the products tested did not contain the amounts listed. Most products that are fortified with Omega-3’s do not contain worthwhile amounts and will not fulfill your requirements. Red yeast rice appears to have fewer side effects than those of statin drugs. Algae are a good choice for vegetarians. It is a contentious product and should only be taken under a doctor’s supervision. Whole foods are a better choice than supplements but if you are choosing a supplement make it one that is made from a small fish low on the food chain to reduce the mercury content of the oil. dry and away from sunlight.
fruit or vegetable juice. VALERIAN It is a natural de-stress and sleep aid. SELENIUM It is an important trace mineral that may be depleted in some soils. It has been used for dementia and failing memory. 110 . of the powder with 12 oz. It can lose its sleep response if used regularly. Use caution as more than 70% of the supplements tested did not contain the minimum amount listed and many were contaminated with lead. Use 2 cubes in water. It increases energy by unlocking the sugar from cells so that it does not get stored as fat. It is relatively safe but should be used under a doctor’s supervision especially if you are taking other drugs. It helps to protect the skin from harmful radiation. It has been shown to be a mood enhancer when used this way. of citrus juice and freeze it in an ice cube tray. It may have the ability to affect an increase in oral health. lower LDL and raise HDL. Patricia Ripenburg Bsc (Agr) ROYAL JELLY It is full of powerful antioxidants. minerals and proteins. It has strong cancer-fighting properties and is naturally found in Brazil nuts. To use mix 1 tsp. VINPOCETINE This supplement is made in Madagascar and is derived from the periwinkle. physical activity and mental health scores. SPIRULINA These blue-green algae provide an excellent source of protein. UBIQUINOL This is a form of CoQ10 whose antioxidant action is an important function in cellular systems.Mrs.
the absorption of calcium. air quality. Large supplemental doses can interfere with vitamin B12 and may have unfavorable side effects when taken with acetaminophen and some antacids. It is much less expensive than prescription drugs. VITAMIN C It is a powerful antioxidant that is plentiful in fruits and vegetables. It is wise to avoid the sweet chewable tablets. Take your supplement with food and make sure that it is comprised of D3 not the inexpensive synthetic form D2 that many manufactures use.000-2. the area you live in. Take 1. Some of the factors that influence your vitamin D levels are: your age.000mg a day during the winter months where sun exposure is not possible. VITAMIN D It is involved with bone health. Supplemental vitamin C may support immune function and assist in reducing the symptoms and duration of a cold. VITAMIN B3–NIACIN When this vitamin is taken under a doctor’s supervision it has been shown to raise HDL cholesterol. It is one of the supplements that are well absorbed by the body. your skin color. Just 15 minutes of sun exposure to 40% of the body before sunscreen application will provide the recommended amount. protecting from heart disease and lowering cholesterol and triglycerides. sunscreen use and weight. and increasing the metabolic activity of fat cells. It assists the body in a myriad of ways by fighting free radicals. 111 . A 2012 study found that those with insufficient levels of vitamin D were linked to a 64% higher risk of heart attack and an 81% higher risk of death from heart disease.Food Can Improve Your Health It is believed to work by protecting the neurons and increasing blood flow to the brain. strengthening immunity.
Remember that your hot water tank contains clean useable water. There are many more foods that you might like to add but this is a place to start. ZYFLAMEN This supplement is made up of a combination of herbs that may be helpful for the relief of uncomplicated lower back pain. Every once and awhile use some of them and replace them with fresher ones. The following foods are nutritious and shelf stable for several years. Don’t forget the chicken soup and lots of sleep. WATER Make sure that you have enough bottled water for each person and pets for a least a week. Patricia Ripenburg Bsc (Agr) VITAMIN E Supplements of the vitamin are often made from synthetic or single compound varieties. FOODS TO KEEP ON HAND FOR EMERGENCY SURVIVAL Choose foods that you and your family will be happy to eat. SUPPLEMENTS TO SHORTEN A COLD Elderberry extract. Don’t forget to check the best before dates when you stock up. If you take supplements do so with a meal containing some healthy fat to aid with absorption. Look for the natural form containing the total complex of tocopherols and tocotrienols. vitamins C and D and zinc lozenges have been shown to shorten the duration of colds or flus up to 50%. Unfortunately consumers are the experiment. Be cautious of taking this supplement if you are on blood-thinning medications as it also has blood-thinning properties.Mrs. WEIGHT-LOSS SUPPLEMENTS These are very dangerous as banned prescription drugs are showing up in their content. 26. A natural source such as wheat germ contains all 8. 112 .
sardines. mushrooms. peanut butter. which is a potential anti-cancer candidate for mouth. Store an appliance thermometer in your refrigerator or freezer in case of a power outage. APPLES AND CHOCOLATE They are a heavy-duty antioxidant combination. chicken. milk. pepper. salsa. spices. pasta. rice. granola. AVOCADO AND LUTEIN Avocados increase the absorption of lutein. AVOCADOS AND CAROTENOIDS The people who ate this combination absorbed 5 times more of the carotenoids protective qualities for bladder and lung cancer. soups. honey. seeds. instant coffee. salmon. foods for infants and those with special dietary needs. fruit. fruit. skin and prostate. puddings. jam. chia seeds. candy. 113 . 27.Food Can Improve Your Health CANNED FOODS Beans. FOODS WITH SYNERGISTIC (ADDITIVE) POWER SYNERGY Food combinations are frequently more powerful than supplements or many drugs. lentils. pasta sauce. tuna. which prevent the formation of blood clots and reduce the risk of heart disease. tea bags MISCELLANEOUS Don’t forget a manual can opener. salt. vegetables and meat DRY FOODS boxed cereals. nuts. A “miracle” food has not yet been found but these combinations interact in a way that gives them more power than the sum of their total benefits. medicines and vitamins. crackers.
EGGS AND FOODS CONTAINING VITAMIN C They work to boost collagen production. BROCCOLI AND EGGS BROCCOLI AND CHICKEN BROCCOLI AND MYROSINASE Topping broccoli with myrosinase-rich spices such as horseradish. BROCCOLI AND TOMATOES This combination has been shown to be protective against prostate tumors and common cancers. mustard and wasabi doubles the available cancer-fighting compound sulforaphane. CHICK PEAS AND RED PEPPERS They unlock iron. Patricia Ripenburg Bsc (Agr) AVOCADO AND LYCOPENE Avocado increases the absorption of lycopene with its benefit of reducing inflammation and cell damage. CRUCIFEROUS VEGETABLES Combinations of these vegetables protect the liver and activate detoxification enzymes.Mrs. DHA OMEGA 3’S AND TURMERIC The curcumin found in turmeric may be helpful to age-related damage to the neck and spinal cord. OLIVE OIL AND FOODS CONTAINING LUTEIN Olive oil increases the body’s ability to absorb and store lutein. which lowers the risk of cataracts and age-related macular degeneration. GREEN TEA AND FOODS HIGH IN LYCOPENE They are very protective of the prostate. 114 .
YELLOW ONIONS AND TURMERIC They reduce precancerous colon polyps. KALE AND RADICCHIO The inulin in radicchio naturally enhances the absorption of calcium in the intestines. TOMATOES AND OLIVE OIL This pairing increases the body’s absorption of nutrients. OATMEAL AND VITAMIN C PEPPER AND TURMERIC The piperine in pepper dramatically increases the concentration of curcumin in the blood. SPROUTED GRAINS They can make a powerful health statement. SALMON AND WATERCRESS They can reduce the risk of leukemia and kidney cancer. which is a calorie burning antioxidant by 130%. IRON FROM PLANT SOURCES AND VITAMIN C When they are eaten together they can increase iron absorption by 5 times. STARCH AND VINEGAR They stabilize post-meal blood sugar.Food Can Improve Your Health GREEN TEA AND LEMON JUICE The vitamin C in the lemon juice makes the tea’s antioxidants more available by slowing down their breakdown. 115 . GREEN TEA AND BLACK PEPPER They increase the absorption of EGCG.
Vitamin C works in the blood stream and beta-carotene works on the cell surface. 28. VITAMIN C AND BETA-CAROTENE These compounds fight free radicals. blurred vision. eye pain. dark spot in field of vision. excessive discharge. Keep blood pressure. unusual sensitivity to light or wavy appearance of straight lines. a diet high in saturated fat and UV exposure. blood sugar and cholesterol under control. lump on eyelid. change in eye color. HELPFUL FOODS APPLES They help to prevent blood clots and cataracts. Current research shows that consuming yellow and green vegetables can help prevent age-related macular degeneration. Limit highly refined carbohydrates. crossed eyes. 116 . Flavonoids inhibit cancer cells from invading healthy tissue. difficulty focusing. flashers. cloudy vision.Mrs. loss of peripheral vision. difficulty closing the eyelid. dry eyes that burn or itch. Risk factors include smoking and second hand smoke. which is a leading cause of blindness. Patricia Ripenburg Bsc (Agr) VITAMIN C AND FLAVONOIDS Vitamin C protects DNA DNA from damage by neutralizing free radicals. floaters. double vision. halos. SYMPTOMS These symptoms merit a trip to the doctor. VITAMIN C AND IRON The body does not readily absorb the iron in plants but vitamin C containing foods will increase the absorption. FOODS THAT WORK FOR VISION AND PROTECT AGAINST MACULAR DEGENERATION RISK FACTORS Catching serious eye problems early can help preserve your vision.
which lowers the risk for both cataracts and macular degeneration.000 people found that 3 fruit servings a day may lower the risk of age-related macular degeneration by 36% compared to those consuming half that amount. FATTY FISH Their DHA provides structural support to cell membranes. catfish.Food Can Improve Your Health AVOCADOS They increase the absorption of carotenoids. EGG YOLKS Their carotenoids help protect vision and their antioxidants help prevent cataracts and macular degeneration. sardines. LEEKS AND SCALLIONS They have compounds found in their green tops that help prevent cell damage. Omega-3’s have been found to be essential to retina health. trout. CYSTEINE. BEETS BERRIES They have anti-inflammatory and antioxidant properties that can help to improve vision. SOURCE: Alaskan char. LECITHIN AND SULFUR RICH FOODS They help to protect against cataract formation. cod. herring. tuna and FRUIT A study involving over 100. halibut. 117 . salmon. mackerel. OLIVE OIL AND LUTEIN RICH FOODS Olive oil increases the body’s ability to absorb and store lutein.
PEPPERS They offer great protection against vision loss. TANGERINES They may prevent cataracts. Lutein is a carotenoid that accumulates in the eye and is associated with protection from cataracts. They help protect the eye from harmful UVA light. Those who had the highest Vitamin d in their blood were found to have a 40% lower risk. 118 . VITAMIN D RICH FOODS They may help to prevent macular degeneration. SQUASH They provide key antioxidants to protect vision. VITAMIN A RICH FOODS Those who had a high intake of this vitamin had a 40% lower risk of developing cataracts. SWEET POTATOES They are one of the most nutrient dense vegetables and help prevent degenerative eye diseases.Mrs. VITAMIN E RICH FOODS WATERCRESS It has been used to treat night blindness. VITAMIN C RICH FOODS They are protective of the retina and is essential for nerve cells in the eye to function. Patricia Ripenburg Bsc (Agr) LUTEIN AND ZEAXANTHIN RICH FOODS They have shown major benefits in eye protection and a 60% lowered risk of macular degeneration.
Food Can Improve Your Health ZINC RICH FOODS They have been found to help those with late-stage macular degeneration. CHECK THE TOTAL CALORIE COUNT Don’t be too quick to pick up a low-fat label. It will be very creamy and reduce the oil content. FOODS THAT CAN ASSIST WEIGHT LOSS Low carb diets will work faster (for the first 6 months) than some other diets. COLD DRINKS They make the body use calories to warm up. TIPS ADD PROTEIN The body uses twice as many calories to digest proteins as it does when digesting carbohydrates. 29. ADD VINEGAR This will improve digestion and assist in keeping the full feeling. ADD PUREED FOODS TO SALAD DRESSINGS AND SAUCES Try pureeing a small zucchini into salad dressing. Read it carefully as it could be very high in calories. portion size and exercise win out. over the long-term food choices. Think of meat as a side dish and give fruits. notably those high in fiber will help you lose and maintain weight by keeping you feeling full longer. However. Add silken tofu instead of cream. 119 . Beans and cauliflower are two very useful pureed vegetables. Some foods. vegetables and whole grains the center stage.
Ask for a doggy bag when you order and place the excess food in it before you begin your meal.Mrs. The only thing they supersize is you. EXERCISE IN SHORT BURSTS This will cause a quick calorie burn. minerals and phytochemicals. NUTRIENT-DENSE FOODS They are in low in calories and rich in antioxidants. Patricia Ripenburg Bsc (Agr) DINING OUT It can be hard not to overeat when eating out. GINGER It can increase body temperature and metabolic rate up to 20%. DRINKING WATER Sometimes hunger masquerades as thirst. vitamins. KEEP YOUR METABOLISM REEVED Try dividing up your day’s food and eating small amounts every 3 hours. EAT FIBER RICH FOODS They will help to stabilize blood sugar and keep that full feeling. DRINK GREEN TEA The long-term use of green tea can increase the body’s fat burning ability and help prevent the storage of excess fat. EMPHASIZE FRESH FOODS Shop the perimeter of the market. 120 . They are satiating and helpful in maintaining weight loss. FRUITS AND VEGETABLES They should fill at least half of your plate. PORTION CONTROL Don’t be lured by the “savings” in supersizes.
DANDELION GREENS AND WATERCRESS They can ease sugar cravings and stimulate the release of hormones and digestive enzymes that increase bile flow. WALK DAILY HELPFUL FOODS APPLES They are a low calorie food that can satisfy hunger and lower cholesterol and heart disease markers. APPLE CIDER VINEGAR AVOCADOS AND HEART HEALTHY FAT Use them in moderation to increase satiety. See chapter #3 for a list. 121 . which increases metabolism for 3 hours after ingestion and may suppress appetite. BITTER GREENS–ARUGULA. SPICY PLANTS They contain capsaicin. STOP EATING AFTER 8 PM USE A SMALL PLATE OR BOWL FOR SNACKS Replace the larger package in the cupboard out of the way.Food Can Improve Your Health SNACK ON HIGH-FIBER AND HIGH-PROTEIN FOODS They will provide lasting energy. Dry apples can also be of assistance. VARY YOUR CALORIE INTAKE Now and then increase your intake as your body will get used to receiving the same amount of calories and weight loss will begin to slow down. metabolize fats and keep elimination moving well.
EGGS Their protein helps keep the full feeling. DAIKON It is high in fiber and contains natural enzymes that aid in the digestion of fats and carbohydrates. See Chapter #2. DARK CHOCOLATE It is helpful in moderation. CABBAGE CAULIFLOWER CAYENNE PEPPER AND CHILES They boost metabolism and helps burn fat. FATTY FISH Their omega-3’s increase the body’s fat burning enzymes.Mrs. 122 . CELERY CHIA SEEDS They are very high in soluble fiber and assist in the absorption of fat. CINNAMON It helps to keep blood sugar and a sweet tooth in check. which interferes with the genes that control and promote the formation of new fat cells BUCKWHEAT PASTA It contains protein and fiber and is very satisfying. DARK GREEN VEGETABLES They make the body burn fat to digest them. Patricia Ripenburg Bsc (Agr) BLACK PEPPER It contains piperine.
GOJI BERRIES They are a good protein snack. help to reduce cravings. GUAVA It is very filling. GINGER It has the ability to suppress appetite. 123 . usually higher in protein and contain only a little fat as they are grilled rather than fried. GREEN TEA AND BLACK PEPPER They increase the absorption of EGCG. A study showed that increasing fiber intake by about 12g a day without increasing calorie intake resulted in significant weight loss. JAPANESE WHOLE GRAIN RICE CRACKERS They have no cholesterol. GREEN TEA When it is consumed with meals it can provide a full feeling faster than water. which is an essential fatty acid that helps to control hunger by slowing gastric emptying. raise body temperature and increase metabolism. reset the taste buds and reduce fat storage. which is a calorie burning antioxidant by 130%. FIBER RICH FOODS They have the ability to keep you feeling full longer. GRAPEFRUIT GRAPESEED OIL It is high in linoleic acid. are high in fiber.Food Can Improve Your Health FENNEL TEA When taken in the evening it can increase the absorption of nutrients.
MUSTARD It is calorie free. PICKLED PEPPERS Their capsaicin helps to burn more energy and the vinegar helps to prevent fat storage. Patricia Ripenburg Bsc (Agr) KIWIFRUIT They can assist in the reduction of cortisol. OLIVE OIL It provides anti-inflammatory properties. KOMBU It boosts metabolism. MISO SOUP It is high in vitamin B12. NUTS (ESP. OATMEAL It is a slow-release carbohydrate that is high in fiber and doesn’t spike blood sugar that high. PEANUTS AND NUT BUTTERS) Peanuts and peanut butter have the ability to reduce hunger for up to 2 hours without encouraging extra calorie consumption. which assists in fat and carbohydrate metabolism. ALMONDS.Mrs. PEPPERS–RED They help to suppress appetite and burn more calories. MUSHROOMS Their satisfyingly meaty taste allows them to replace some of the high calories found in red meat. 124 . which is the fat storing stress hormone.
TEA PU-ERH is a mild tasting fermented Chinese tea that will help to shrink fat cells. SALAD OR SOUP FOR DINNERS’ FIRST COURSE This habit can reduce the meals total calorie intake by more than 10%. Their omega-3 fatty acids decrease the body’s ability to store fat. Drink it in the morning to increase metabolism and energy. 125 . PROTEIN FOR BREAKFAST This keeps dieters feeling fuller longer than those who ate the same calories from bagels or muffins. POMEGRANATE SEEDS They are high in fiber and low in calories. POPCORN (AIR POPPED) It is low in calories and its soluble fiber can reduce belly fat and help prevent heart disease. PUMPKIN SEEDS (PEPITAS) They have a 0 glycemic index and assist by helping to reduce inflammation in the body. RADISHES They are low in calories and very filling.Food Can Improve Your Health PINE NUTS They have the highest protein of any nut and their pinolenic acid stimulates the “full feeling” hormones. QUINOA This grain is a complete protein that assists with appetite control. SAUERKRAUT It contains good bacteria that enhance digestion and reduce inflammation.
horseradish and celery) This combination reduces hunger and fat intake. increases digestion and maintains fullness. hot sauce. VIRGIN BLOODY MARY (tomato juice. Patricia Ripenburg Bsc (Agr) WHITE TEA contains EGCG and when taken at lunch it will help to metabolize fat and to prevent its storage.Mrs. YOGURT-PLAIN LOW FAT Use it as a substitute for mayonnaise. WATER Low water intake can slow metabolism. YERBA MATE TEA speeds up digestion and reduces fat absorption by decreasing the pancreatic lipase enzyme. VEGETABLES They are the #1 food that promotes weight loss. WHEAT GERM WHOLE GRAINS They have been identified by a Harvard study as the #2 food that promotes weight loss. 126 . TURMERIC It helps regulate metabolism. CHICKWEED TEA is a slightly fruity tasting tea that is a safe mild diuretic and laxative that will reduce bloating.
CHAPTER 2 FOODS. Foods have the ability to prevent. 127 . The leading preventable cause of death is cardiovascular disease and the leading causes of cardiovascular disease include high blood pressure and high cholesterol. For example: heart disease in Japan and Alzheimer’s in India. ANCIENT GRAINS–AMARANTH. serotonin. many diseases are most likely caused by diet. tissues and organs where they perform many varied functions. rejuvenate and repair the underlying causes of disease better than many drugs. Although it is not yet proven. These foods target different cells. For most diseases there is a country where that disease barely exists. MILLET. These grains are rich in omega-3’s and fiber. BUCKWHEAT. SPELT AND TEFF These grains are an important source of plant protein. QUINOA. FERRO. HERBS AND SPICES T he top “killer diseases” are believed to be linked to diet and the best defense is to consume a wide range of plant foods and whole grains. Healthy foods and exercise can help your heart and save your life. The carbohydrates in whole grains help to raise the level of the brain’s natural antidepressant neurotransmitter. They have many healing properties and contain many powerful phytonutrients whose activity whose activity has not been recognized as research has focused on the “free” forms and not the “bound” forms that must be released during digestion.
lignans magnesium. protease inhibitors. which has its origin from the Aztec civilization. dietary fiber.Mrs. all of which fight osteoporosis. honey or molasses. which are generally low in most grains. rutin. • Its taste is grassy. lysine and methionine. light coloured pseudograin. herbal and slightly peppery. saponins and vitamin E TIPS: • All grain should be rinsed well under running water before cooking. Its protein quality is among the highest of all grains and includes the essential amino acids. CONTAIN: complex carbohydrates. • Use just enough water and cook them until they are just tender. 128 . • In Mexico popped amaranth is mixed with chocolate. omega-3’s. plant sterols. Amaranth is high in calcium. iron and magnesium. TIPS: • It is gluten-free. AMARANTH This is a very small. Patricia Ripenburg Bsc (Agr) A new study showed a 10% reduced risk of colorectal cancer by increasing fiber intake to 10g per day especially from whole grains. spicy or sweet. phytochemicals. • It goes well with anything starchy. phytic acids. • Amaranth can be popped and served with milk or fruit.
awned wheat that will grow in poor soil conditions and is naturally resistant to fungus. CONTAINS: flavonoids. insoluble fiber. protein. • It is good as a side dish and as the base for a cold grain salad. lignans. manganese. Buckwheat contains a large amount of rutin. FARRO AKA EMMER Farro is a low yielding. The buckwheat seed is milled into gluten-free flour. It has twice the fiber and protein of modern wheat and it is an excellent source of complex carbohydrates. CONTAINS: antioxidants. protein. It has been linked with antioxidant activities and keeps linoleic acid and LDL cholesterol from oxidizing. vitaminB3 and zinc 129 . • Add cooked buckwheat to soups or stews to give them a deeper texture. Buckwheat may reduce cancer risk by detoxifying the causative agents and preventing them from taking hold in the body. iron. The consumption of buckwheat groats lowers blood glucose and insulin responses and may be helpful in managing diabetes. magnesium. rutin and vitamin E TIPS: • It is a gluten free pseudograin that is used to make soba noodles that cook like regular pasta. phytochemicals. strengthen blood vessels and help to lower blood pressure. magnesium. dietary fiber. Farro has been found to enhance the immune system. It may also reduce LDL. phytonutrients. It is an herb that is from the same family as rhubarb and sorrel. betaine.Food Can Improve Your Health BUCKWHEAT The buckwheat groat is also known as kasha. lower cholesterol and assist in maintaining blood sugar levels. minerals. which helps prevent platelet aggregation and is used to treat patients with high blood pressure.
added to soups and eaten as a cold cereal with raisins and maple syrup. 130 . vitamins B3 and B6 and zinc TIPS: • It has a creamy mildly nutty flavor. phosphorus. • Farro pairs well with all vegetables. • It is slightly sweet and nutty with a firm chewy texture. It is a nutritious alternative to wheat products and is a great source of B-complex vitamins and a good source of some very important nutrients. insoluble fiber. • It can be used as a substitute for rice. • Roti is Indian flatbread and and injera is African flatbread made from millet. magnesium. iron. • It can be added to soups and used interchangeably with barley. folic acid. MILLET It is a small seeded cereal grain that is native to Africa and widely used to make flatbreads in China and India. tryptophan. • It is used in baked goods.Mrs. It is high in insoluble fiber and a 5g increase in insoluble fiber has been shown to drop the risk of gallstones by 10%. CONTAINS: calcium. potassium. phytonutrients. Patricia Ripenburg Bsc (Agr) TIPS: • Farro must be soaked before cooking. BEWARE millet is a mild thyroid peroxidase inhibitor and those with thyroid disease should not consume it in large quantities. manganese.
quinoa or rice. cheese and eggs as well as greens. provides 119mg of choline. It is packed with fiber and protein. an amino acid that is usually only found in small amounts in other grains. • It is outstanding with rich ingredients like butter. It contains large amounts of saponins. kaempferol and quercetin. QUINOA It is a very small pseudograin indigenous to South America that comes in a range of colours including red and black. It is a powerful source of calcium. • Its consistency depends on the cooking method selected. Cooking methods do not appear to reduce the quality of its fatty acids. It can resemble rice or mashed potatoes. potassium and iron. root vegetables and spicy foods like chilies and ginger. Quinoa contains a high concentration of antioxidant phytonutrients. The saponins are thought to bind cholesterol and assist in preventing cancer by interfering with cell growth. magnesium. It is a complex carbohydrate that is a complete source of protein. • It is a good alternative to wheat for those who are sensitive to gluten. Recent studies have increased the list of unique anti-inflammatory phytonutrients found in quinoa. Preliminary studies show a decreased risk of inflammation-related problems in animals that have been fed quinoa on a daily basis. which may assist in preventing heart disease. 131 . dry and dark place.Food Can Improve Your Health • It can be substituted in recipes for buckwheat. • Millet will keep for many months if stored in an airtight container in a cool. It is thought to be beneficial for migraine sufferers and to decrease the risk of hypertension and stroke. which helps to stave off hunger and 1 cup. It is especially high in lysine. containing all 9 amino acids.
iron. Organic farming has revived its popularity and flour made from sprouted spelt grains is becoming popular. TEFF This is the smallest grain in the world and it contains an impressive amino acid profile and is high in lysine. quercetin. dietary fiber. protein. meat. It contains a moderate amount of gluten and can be tolerated by many people who are wheat sensitive. It assists in the reduction of cholesterol and platelet aggregation. • It is super with all kinds of fruit. linoleic acid. phosphorus. stew. easy to prepare and has a nutty earthy flavor with a texture that is both soft and crunchy. vegetables. saponins. potassium.Mrs. • Dress it with a little olive oil and lemon juice. insoluble fiber. fish and nuts. monounsaturated fat (oleic acid). polysaccharides. SPELT This is a very old species of wheat that came from the Middle East and has a deep nut like flavor. copper. stuffing. tryptophan and vitamins A. folate. manganese. Its fiber helps to reduce LDL and total cholesterol. • Rinsing under running water is especially important to remove the bitter saponin coating on its outer hull. which is a 132 . calcium. magnesium. It is especially high in manganese and vitamin B2 and is a good source of copper. • Use it in soup. protein and zinc. chili and fruit salads and try it as an alternative to pasta in cold salads. Patricia Ripenburg Bsc (Agr) CONTAINS: antioxidant phytonutrients. It has a higher proportion and spectrum of nutrients than any other grains in the wheat family. B2 and E TIPS: • It is quick cooking. kaempferol.
Food Can Improve Your Health protein that is essential for muscle repair. which aids endurance by making oxygen more available to the lungs and ursolic acid. Alzheimer studies have shown that apples are linked to a reduction of oxidative damage and brain cell death. TIPS: • It has a distinctive flavor reminiscent of hazelnuts. They help prevent blood clots and cataracts. which slows the rate of digestion and helps prevent the absorption of LDL in the gut. stimulate the immune system. Along with pears and red wine they are the most effective at reducing 133 . Research suggests that apples may help reduce the risk of cancers of the colon. An Iowa study found that apples were associated with a lower risk of death from both cardiovascular disease and coronary heart disease. Their pectin soaks up liquid and turns it into a gel that help relieve diarrhea and support healthy digestion. These fibers help to protect the colon from exposure to toxic substances by binding to cancer causing chemicals. It is thought that their rich array of antioxidant flavonoid compounds prevents the oxidation of LDL cholesterol and reduces inflammation. • The polenta can be sweetened and paired with fruit. prostate and lung. There are chemicals found in apples that could protect the brain from neurodegenerative diseases like Alzheimer’s and Parkinson’s. APPLES They are one of the richest sources of soluble dietary fiber. which is thought to increase muscle and help burn calories. maintain blood vessel health and reduce symptoms associated with respiratory ailments. • It can be cooked into a dark brown polenta. It is a notable source of calcium and magnesium. Apples can alleviate allergy and asthma symptoms and improve dental hygiene. Apple skins are loaded with the anti-inflammatory compound quercetin. which can be grilled or sautéed to go with savory food.
They have the ability to lower the total glycemic index when eaten with other foods. Patricia Ripenburg Bsc (Agr) the risk of death from heart disease as well as lowering the risk of lung cancer and type 2-diabetes. CONTAIN: antioxidants. pectin. 134 . folate. phenolic acids. quercetin. 15-20 minutes. rutin. passion fruit. fiber.S. glutathione. concentrate comes from China and other countries that may use pesticides that contain arsenic and lead. • Grate a little green apple into burger mix to keep it moist.Mrs. B2. • To prolong freshness store high ethylene-producing foods such as apples. BEWARE 60% of the apple and grape juice in the U. 10% of the apple and grape juice samples tested had arsenic levels above drinking water standards and 25% contained lead levels higher than the safety levels set for bottled water by the FDA. anthocyanins. ursolic acid and vitamins B1. C and E TIPS: • The peel contains most of the anti-cancer properties and its effect is enhanced when it is consumed with the pulp. minerals. Check out the Consumer Reports for a list of the brands that tested poorly. • Purchase organic apples when they are available as washing and peeling does not stop exposure to the fungicide sprays used. B6. • Dip apples in melted dark chocolate for a heavyweight antioxidant treat. peaches and pears away from other fruits and vegetables. papaya. • Make easy applesauce by cooking apple chunks with a little water or juice over low heat for approx.
• Unsulfured dried apricots have a brown color. • Dried apricots are just as beneficial as fresh ones. although steaming is recommended. • Organic apricots contain more quercetin and the organic sun-dried ones are the most effective. Artichokes raise the HDL/LDL cholesterol level. ARTICHOKE This is the only vegetable that has been found to retain its very high free radical activity regardless of the cooking method used. They are the highest vegetable source of antioxidants and are high in folate and fiber. carotenoids. strengthen liver and gall bladder function and reduce high levels of uric acid in the blood. lycopene.Food Can Improve Your Health APRICOTS The nutrients in this fruit can help to protect the heart and may help to lower the risk of age-related macular degeneration. increase bile production. quercetin and vitamins A and C TIPS: • Their antioxidant levels increase as they fully ripen. Historically they have been used as a diuretic and to aid digestion. fiber. CONTAIN: beta-carotene. • Dried apricots are often treated with sulfites to extend their shelf life and may cause adverse reactions in some people. potassium. They can lower the risk of stomach cancer and their quercetin can prevent cancer cells from growing. A half-cup of apricots contains a daily ration of vitamin A. They are also thought to reduce the symptoms of IBS. which reduces the risk for arteriosclerosis and coronary heart disease. 135 .
iron. folate. C. saturated fats and is very low in sodium. manganese. as you will loose the soluble fatty acids. • Artichokes are frequently canned in oil with added sodium and sugar. ASPARAGUS Asparagus is low in calories. copper. cholesterol. broil. as browning will occur on cut surfaces. B2. B6. glutathione. vitamins A. CONTAINS: asparagine. iron. It is extremely high in folate and vitamin K. folate. cancer and some autoimmune diseases. dietary fiber. Asparagus has many nutrients that fight inflammation and can help the body combat illness such as asthma. fiber. potassium. protein and vitamins B1. • Peel and steam the stems as well as the leaves. antioxidants. The antioxidants found in asparagus can help keep the body free of toxins that compromise the immune system and and cause premature ageing. omega-3 fatty acids. B5. stir-fry or bake asparagus but do not cook it in water. 136 . phosphorus. rutin. It may prevent heart disease and certain birth defects. E and K TIPS: • Add some lemon juice to the cooking water. manganese. Patricia Ripenburg Bsc (Agr) CONTAINS: apigenin. B6.Mrs. luteolin. magnesium. calcium. chromium. Use fresh or frozen artichokes to avoid the additives. C. calcium. E and K and zinc TIPS: • Grill. B2. selenium. It is a natural diuretic and is thought to help regulate blood sugar by metabolizing sugar and starch. B3. phytonutrients (cynarin and silymarin). phosphorus. B1. arthritis. saponins. potassium. magnesium. chromium.
Those beta-carotene rich foods that benefit from these associations are: dark green or orange foods such as apricots. peas and spinach. B1. monounsaturated fat. B2. B6. cooked tomatoes and tomato products. which can slow ageing by reducing cellular inflammation. AVOCADOS They contain more than 25 vitamins. peaches and sweet potatoes as well as whet germ. carrots. potassium and vitamins A. pink grapefruit. Avocados help to prevent osteoarthritis and rheumatoid arthritis and have been shown to reduce the pain and inflammation from osteoarthritis and gout. CONTAIN: beta-sitosterol. They lower blood pressure and provide monounsaturated fat that increases blood flow to the brain and may lower the risk of Alzheimer’s. in foods that are eaten with this fruit. iron. improve digestion. folate. E and K 137 . copper. lutein and lycopene. kale. They lower LDL and total cholesterol. skin and prostate cancers. which are linked to a lowered risk of heart disease and macular degeneration. Some lutein-rich foods are eggs. guava. anti-wrinkle and healing properties. Avocado oil is valuable for its anti-bacterial. help eyesight and reduce the risk of stroke. It is thought that avocados can reduce back and joint pain. A study showed that those who ate avocados combined with carotenoids absorbed 5 times more of the carotenoids. magnesium. Some lycopene foods are apricots.Food Can Improve Your Health • Purple asparagus has a slightly fruity flavor and provides more benefits from its anthocyanins. mango. dietary fiber. They contain the right amount and combination of dietary fats for the optimal absorption of fat-soluble phytonutrients. oleic acid. papaya. carotenoids. They act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients such as alpha and beta-carotene. collard greens. minerals and phytonutrients and have striking anti-bacterial and anti-inflammatory properties. glutathione. which are potential anti-cancer candidates for mouth. and watermelon. green bell peppers.
• Make a salad dressing using an avocado. • Serve the avocado raw in salsas. as a guacamole or in a milk shake with honey. lime juice. salads. • Firm avocados will ripen in a paper bag within a few days. salt and hot sauce. mashed with sugar and lemon. • Beware as the skin and pit are documented to severely harm or kill animals and the flesh is toxic to birds. Patricia Ripenburg Bsc (Agr) TIPS: • It is ready to eat if it is firm but still slightly yielding when gently squeezed. • Store unripe avocados on the counter. yogurt. 138 . which may be prevented by the addition of lemon juice after peeling. salsas or as a garnish for soups. Then use a spoon to scrape the skin. • Use it to replace mayonnaise in burgers. sandwiches. • The largest concentration of carotenoids is found just beneath the skin.Mrs. • To prepare them cut them in half. • The fruit is subtly flavored with a smooth creamy texture that can be used in both sweet and savory dishes. salads. • Once the fruit is ripe it may be refrigerated for several days. • The flesh of the avocado is prone to enzymatic browning. dressings. remove the seed and quarter and peel them from the tip.
protect against atherosclerosis and to improve the body’s ability to absorb calcium and other nutrients. a molecule that helps to elevate mood. They reduce indigestion by acting as an antacid that is able to protect the stomach against ulcers by stimulating a thicker mucus barrier and reducing acid secretion. potassium and vitamins B6 and C TIPS: • Bananas should be kept at room temperature. wrapped in plastic and frozen for later use in smoothies or cooking. They contain the cancer fighters’ catechins and delphinidin and they can reduce the risk of breast cancer. magnesium. which the body uses to make serotonin. pectin. • The banana whose flesh is a more golden contains the most carotenoids. • If bananas are getting too ripe they may be stored in the refrigerator for a few days. delphinidin. CONTAIN: catechins. for those who cannot stay asleep and may assist weight loss. 5-HTP is very good at crossing the blood brain barrier to help change brain chemistry. dietary fiber. • They may be peeled. Bananas have very a high potassium and low sodium content which may help to prevent high blood pressure. manganese.Food Can Improve Your Health BANANAS Bananas contain small amounts of the amino acid 5-HTP. Their skins will turn black but their flesh will not be affected if allowed to return to room temperature before eating. Bananas are useful for insomnia. 139 .
They may help to prevent some birth defects. dry place for up to 1 year. • There is little difference in the nutritional value between canned and dried beans. Patricia Ripenburg Bsc (Agr) BEANS-ADZUKI. KIDNEY. They help to reduce LDL and increase HDL cholesterol. stabilize blood sugar and lower the risk of brain aneurysms. heart disease. CRANBERRY. NAVY. Having a diet high in vegetable protein can help to prevent calcium loss. Parkinson’s and Alzheimer’s. GARBANZO. lignans. 140 . CONTAIN: calcium. • Store dried beans in airtight containers out of direct sunlight in a cool. The Shanghai Women’s Health study concluded that the consumption of legumes especially soybeans was inversely associated with the risk of thye-2 diabetes. potassium. BLACK-EYED PEAS. SPLIT PEAS AND WHITE Beans are high in fiber. protein and magnesium TIPS: • For soaking and cooking information see chapter #3.Mrs. high blood pressure and breast and colon cancers. These legumes contain flavonoids and other phytochemicals that decrease chronic inflammation and slow cancer cell growth. • Look for beans in cans that do not contain BPA. CANNELLINI. germanium. carbohydrates. protein and dozens of nutrients. Beans can reduce depression. saponins. soluble and insoluble fiber. • Canned beans need to be rinsed well to remove some of the added sodium. prevent constipation. BLACK. phytochemicals. folate. FAVA. PINTO. flavonoids.
They are heart protective and will lower cholesterol. a trace mineral that detoxifies sulfites in the body. They are a great source of folate and molybdenum. • Add a strip of Kombu or ginger before boiling to assist with de-gassing. Their color comes from anthocyanin. • They may be de-gassed by boiling them in unsalted water for 15 minutes. Remove the foam during boiling and remove the kombu or ginger once the beans are cooked. pureed into a dip or add them to salads. ADZUKI BEANS These beans are very high in fiber and are excellent for the digestive system.Food Can Improve Your Health • To prepare dried beans spread them out on a baking sheet to check for spoilage and debris. pastas or wraps. 141 . stews. draining and rinsing them well before cooking. • Add salt and acidic ingredients like lemon juice. They assist the function of the lower digestive tract and are associated with a lower risk of colon cancer. They are relatively easy to digest and are high in nutrition and low in calories. BLACK BEANS AKA TURTLE BEANS They contain the most health-supportive combination of fiber and protein of all the most commonly eaten foods with 1 cup providing almost 15g of fiber and protein. tomatoes and vinegar after the beans have softened and are almost cooked. This will result in 15 minutes less cooking time. Then rinse them well under cold water. • Soaking dried beans improves their digestibility and decreases the cooking time. which is an antioxidant compound of which black beans contain the most of all the legumes. • Use them as a side dish. They are made into a sweet paste in Asian deserts.
folate. manganese and protein. Two-thirds of the fiber is the insoluble type and is very supportive of the health of the digestive tract. One is cream colored and roundish the other is darker colored and irregular in shape. BEWARE: If you have a hereditary glucose-6-phosphate dehydrogenase deficiency eating these beans can result in hemolytic anemia and kidney failure. Patricia Ripenburg Bsc (Agr) TIPS: • See Chapter # 3 for cooking information. 142 . • They hold their shape well during cooking and have a mushroom-like flavor. TIPS: • Garbanzo beans come in 2 types. magnesium and potassium. They both possess great health benefits with the darker ones possessing a higher content of antioxidants. Garbanzo beans benefit the heart. protein. • They have a mild nutty taste and can be used in chilies. BLACK-EYED PEAS They contain many vitamins and minerals such as calcium. GARBANZO BEANS AKA CHICK PEAS They are exceptionally high in antioxidants. FAVA BEANS AKA BROAD BEANS These beans are high in potassium. salads. iron and vitamins A and C.Mrs. fiber. folate. curries. soups and stews or served roasted with your favorite spices. The young beans can be eaten raw or lightly blanched. Soaking is not essential for these legumes. nervous and respiratory systems and can help to lower cholesterol.
NAVY BEANS These beans have an impressive nutritional profile. iron. thiamin. protein and vitamin B1 PINTO BEANS They are most often consumed in the form of refried beans. They are an excellent source of the trace mineral. 143 . • To cook boil them for 10 minutes and slow cook for 1-1½ hours. manganese. CONTAIN: copper. magnesium. magnesium and protein. which is needed by the body to detoxify sulfites.Food Can Improve Your Health • If you want a creamy texture for your hummus or dips. folate. manganese. They are an excellent source of molybdenum. LIMA BEANS They contain a compound that cuts off the blood supply to breast cancer cells and can lower the risk of breast cancer by 24%. fiber. phosphorus. which is a trace mineral needed to detoxify sulfites. folate. which is an amino acid. BEWARE: Raw kidney beans cannot be eaten in their sprouted form as they contain a toxin. molybdenum. Pinto beans are rich in antioxidants and flavonoids. molybdenum and vitamin B that help to lower homocysteine levels. which is destroyed by boiling for 10 minutes before slow cooking. puree the beans when they are still a little warm. that in large amounts is associated with an increased risk of heart disease. which can cause the death of cancer cells and stabilize free radicals. They also contain folate. KIDNEY BEANS They make a large contribution to heart health with their high fiber. TIPS: • These beans hold their shape and absorb flavors well.
WHITE KIDNEY BEANS They are very high in fiber containing even more than red beans. • The green variety has a slightly earthy flavor. BEEF Grass-fed beef is the best choice as it contains less saturated fat having 10% rather than the 50% that is contained in grain-fed beef. Their ability to reduce blood sugar spikes assists with weight loss. CONTAIN: fiber. phosphorus. It is one of the best-absorbed sources of iron there is. SPLIT PEAS These peas are available in both yellow and green varieties. Its vitamins B6 and B12 144 . magnesium. Split peas do not require any soaking before cooking. Grass fed beef is an excellent source of conjugated linoleic acid. which is important for lowering blood sugar levels. folate. • They have a creamy texture and a mild flavor. The ratio of omega fatty acids is also much better in grass-fed beef at 4:1 rather than the 21:1 found in grain-fed beef. which promotes muscle strength and increases the amount of fat burned by the body. Their phytochemicals slow cancer growth and decrease chronic inflammation. Lean beef contains nutrients that protect the heart and prevent colon cancer. Patricia Ripenburg Bsc (Agr) TIPS: • They are inexpensive and have a long shelf life. The optimal ratio should be a maximum of 6 omega-6’s for 1 omega-3. potassium and vitamin B1 TIPS: • The yellow peas have a milder flavor.Mrs.
check the country of origin and only purchase it if it comes from North America. • If you are buying frozen beef. B2 and folate and is a good source of choline with 5 oz. • Grass-fed beef is high in calcium and omega-3 fatty acids and has twice the concentration of vitamin E. B12 and E and zinc TIPS: • Add equal parts ground mushrooms to ground beef to cut calories in half. providing more than the daily recommended intake.Food Can Improve Your Health are required by the body to convert homocysteine. selenium. It is recommended only to cook red meat to medium-rare to avoid this risk. A new study showed that men who ate red meat cooked to well done had a significantly higher rectal cancer risk. • When grilling steaks flip them every minute or so for the most even cooking and to avoid AGE’s. B3. • Organic beef does not contain antibiotic. omega-3 fatty acids. phosphorus. which is associated with osteoporosis into begin molecules.) • When grilling burger patties flip them only 1 or 2 times to avoid crumbling. vitamins B2. • Beef liver contains vitamins B1. B6. (See Chapter #3 for AGE info. iron. • Avoid as much processed meat as possible. This 145 . protein. tryptophan. CONTAINS: calcium. hormone or pesticide residues.
BEETS They belong to the chenopod family along with chard. This family of foods is showing more and more health benefits to our nervous system health that are not commonly found in other foods. osteoarthritis and certain cancers especially colon cancer.Mrs. It is now known that specific anticarcinogins are bound to their red coloring. allowing blood to flow more freely throughout the body and may help prevent heart disease. The red and yellow betalain pigments have been shown to lessen tumor growth in the lab. which is a single piece of meat that has been glued together from scraps. which is a reddening of the urine after eating beets. Beets help to dilate blood vessels. Beets are said to increase cellular oxygen by as much as 400%. This is not considered harmful but may indicate problems connected to iron. nitrates and manganese TIPS: • Their nutrients steadily loose their value as the cooking time increases. antioxidant and detoxification support and have been used for years in Europe to treat cancer. heavy metals and toxins. In the lab these pigments have been shown to lessen human tumor cell growth. betalains (betanin and vulgaxanthin). eye problems. CONTAIN: anthocyanins. They protect against birth defects. folate. 146 . Beets provide anti-inflammatory. spinach and quinoa. Beet fiber binds to and helps in the removal of excess hormones. iron. • When cooking braises or stews place a piece of parchment paper under the lid and over the top of the beef or chicken to produce a richer sauce. Some people experience beeturia. carotenoids (lutein and zeaxanthin). Patricia Ripenburg Bsc (Agr) will avoid “glued beef ”.
BLACKBERRIES The American Journal of Clinical Nutrition has ranked blackberries as the most antioxidant-rich food on the basis of a normal single serving. They fight free radicals and help to slow the ageing process by improving the immune system and metabolic function. manganese. All berries have anti-inflammatory effects and their antioxidant properties may lower your risk of age related macular degeneration. quercetin and vitamin C ACAI BERRIES These “beauty berries” have a very concentrated power.Food Can Improve Your Health • When gently steamed they retain their cancer fighting powers. ELDERBERRIES. LINGONBERRY. BLACKBERRIES. MULBERRIES. It has been suggested that eating as little as 2 servings of berries or apples each month can lower the risk of Parkinson’s disease by 25%. Their polyphenols help to neutralize the sun’s radiation. BLUEBERRIES. GOJI BERRIES. steam them for 15 minutes or roast them for less that 1 hour and remove their skins after cooking if necessary. • To cook beets. This super fruit contains a myriad of compounds that make you look and feel better. CRANBERRIES. Berries help improve memory and reduce the risk of developing heart disease and cancer. BLACKCURRANTS. kampferol. 147 . The neuro-protective effect may be provided by the anthocyanins. cut them into quarters. Eat fresh or frozen berries to maximize their health benefits. CONTAIN: anthocyanins. BERRIES–ACAI BERRIES. dietary fiber. RASPBERRIES AND STRAWBERRIES Their flavonoids give the berries their dark coloring and provide us with many health benefits.
Patricia Ripenburg Bsc (Agr) BLACKBERRIES AND BLUEBERRIES Both these berries assist the liver to remove toxins BLACKBERRIES AND CRANBERRIES These berries contain tannins that protect the urinary tract. Blueberries are full of absorbable antioxidants and are a potent age defying food. They enhance the body’s natural immune system and help to minimize muscle damage from sustained sport training. They may help reverse age-related problems in brain function and help to protect the brain from stroke damage. TIPS: • Blackcurrants and boysenberries are not readily available fresh so look for them in jams and juices. which is a hard to find fatty acid. They influence eye. Blackcurrants may be able to postpone the onset of Alzheimer’s. memory and urinary tract health. BLACKCURRANTS These berries are a natural antidepressant and have the ability to modulate oxidative stress and reduce inflammation associated with allergy-induced asthma. RASPBERRIES AND STRAWBERRIES They all contain ellagic acid. They reduce inflammation and improve brain and heart health. They are a good choice for diabetics as they are high in 148 . BLACKBERRIES. BLUEBERRIES They contain a powerful cancer-fighting antioxidant. They contain gamma-linoleic acid. pterostilbene that is just as effective as prescription drugs at lowering cholesterol. Nutrients in blueberries increase the production of brain cells in the hippocampus. They strengthen arteries and veins and protect against the oxidative damage that has been linked to heart damage. which is a phenolic acid that may be effective in neutralizing carcinogenic agents by inhibiting their growth and to protect the lungs against environmental toxins.Mrs.
however. • Buy organic blueberries in season (May-July) and freeze them. which is a substance that triggers infection. 149 . Their antioxidants may benefit the heart and help to prevent strokes.Food Can Improve Your Health fiber (1C = 4g) and low on the glycemic index. These berries contain proanthocyanidins. Cranberries have been used for years to very effectively treat urinary tract infections. manganese. Blueberries can ease the pain of a sore throat or irritable bowel syndrome. blueberries frozen for 3-6 months do not show an appreciable reduction in their antioxidant ability. pterostilbene and vitamins C and E TIPS: • Fresh blueberries provide the most nutritional benefits. New studies are concentrating on the juices ability to prevent the formation of biofilm. • Blueberry wine is a good source of anthocyanins. Try to purchase organic berries as they are heavily sprayed with pesticides. CRANBERRIES They are packed with antioxidants and recent studies suggest that these berries and their juice can improve cholesterol levels and gastrointestinal health and prevent the formation of kidney stones. which are flavonoids that provide an antibacterial effect and help to prevent stomach ulcers by preventing bacteria from sticking to the lining of the stomach. CONTAIN: anthocyanidins. It has been found that regularly drinking low-calorie cranberry juice resulted in a significant drop in blood pressure compared to those who received the placebo. osteoarthritis and macular degeneration. astringent tannins. fiber.
cardiovascular disease. They contain many powerful antioxidants. They are high I protein and contain 18 amino acids. diabetes and influenza. encouraging wound healing and protecting connective tissue. 150 . which contain the highest amount of antioxidants of all the berries (30% more than blueberries). lower inflammatory molecules and assist the body in replacing antioxidants. STRAWBERRIES They contain large amounts of vitamin C and dietary fiber that is responsible for strengthening the immune system. B2.Mrs. They have anti-ageing benefits. which have encouraged current research that has shown positive results in the areas of Alzheimer’s. • Try dark chocolate covered goji berries and get 2 protective foods in 1. prevent LDL from damaging the arteries and may fight cancer. 27 trace minerals and vitamins B1. They fight diabetes. cancer. ELDERBERRIES They have been used medicinally in many countries for centuries. They may prevent cataracts and chronic disease. Their quercetin increases the activity of the mitochondria and blood flow to the brain and helps to reduce inflammation at the cellular level. B6 and C. RASPBERRIES. LINGONBERRY AKA COWBERRY This berry is a natural antibiotic. TIPS: • They are tart and chewy and can be soaked in hot water for 10 minutes and added to deserts or yogurt. They have been shown to increase red blood cells and the liver enzymes needed for antioxidant protection. Lingonberries also have almost twice the phenols as cranberries. Patricia Ripenburg Bsc (Agr) CRANBERRIES. GOJI BERRIES These little berries are potent antioxidants that are very rich in nutrients. They are not easily found but look for them in jams and jellies. GOJI BERRIES.
tannins and vitamins B2. antimicrobials and possible cancer fighters. niacin. CONTAIN: ellagic acid. They are thought to counteract a blood deficiency of which prematurely grey hair is a symptom. RASPBERRIES They are potent antioxidants. Strawberries are an exceptional source of antioxidants ranking 4th of all the fruits just behind blackberries. They are used in traditional Chinese medicine to assist the blood. When they were evaluated at common serving sizes they ranked 3rd of all the common foods with only blackberries and walnuts ranking higher. 151 . STRAWBERRIES They are an excellent source of phenol anthocyanins that prevent oxidative damage and clogged arteries. flavonoids. manganese. pantothenic acid. fiber. kidneys and liver. MULBERRIES These berries were once used as a wonder food to heal the whole body. folate. Recent studies have shown organic raspberries to be significantly higher in total antioxidant ability than non-organic berries. lutein. B6 and C TIPS: • They do not store well so plan on using them soon after purchase.Food Can Improve Your Health TIPS: • They are not usually available fresh so look for them in jams and juices. cranberries and raspberries. Raspberries have minimal impact on blood sugar levels and their lutein protects the eyes. • They freeze well and can be kept frozen for up to a year.
colon and esophageal. • Organic berries develop higher polyphenols. quercetin and vitamins C and K TIPS: • Storage time of longer than 2 days shows a major loss of nutrients. phenols (anthocyanin and ellagitannin). • Purchase organic strawberries in season (March-October) and freeze them. which is a flavonoid that has been shown to improve long-term memory. cervical. Their health benefits extend from cardiovascular support and the regulation of blood sugar to the prevention of certain types of cancer including breast. potassium. Studies show that they control inflammation in the brain and maintain memory. polyphenols. This indicates that those with type-2 diabetes may consume them on a regular basis. Strawberries are a very good source of the phenols that metabolize cholesterol and they contain small amounts of many other nutrients.Mrs. folate. • Prolong freshness by washing the fresh berries in a weak vinegar and water solution. drying and then refrigerating them in the coldest part of the refrigerator in a container lined and topped with paper towels. • To obtain their full nutritional benefits eat fresh of frozen berries. flavonoids (fistin). If strawberries and sugar are consumed at the same time blood sugar elevation is reduced. • They are the most nutritious when their color is the most vibrant. magnesium. iodine. omega-3 fatty acids. Patricia Ripenburg Bsc (Agr) Strawberries contain fistin. CONTAIN: dietary fiber. 152 . manganese.
potassium and vitamins A. bulgur. linseed. manganese. high cholesterol. selenium. calcium pectate. iron. buckwheat. beta-carotene. protein. New dietary guidelines recommend that at least half of the grains consumed should be in the form of whole grains. 153 . constipation. They also protect against some cancers. fiber. Carrots are the most prominent members of this group.Food Can Improve Your Health BREAD–WHOLE GRAIN Whole grain breads are those whose first listed ingredient is whole grain or 100% stone ground. Buckwheat will turn the bread dark brown but it has a light flavor. kidney stones and skin disorders. CONTAIN: antioxidant phytonutrients. BEWARE: Overuse (more than 2 C) of carrot juice can cause weakened kidneys and other symptoms such as hair loss. CONTAINS: copper. • Peel carrots that are not organically grown. tryptophan and vitamins B1. C and K TIPS: • The deeper the orange color the more beta-carotene present. eye conditions. especially night vision and protect against cataracts and macular degeneration. polyacetylenes. which have deeper shades of yellow and orange. soy and sunflower seed. barley. insoluble fiber. are the most protective against cardiovascular disease. The best types contain ancient grains. rye. B2 and B3 CARROTS Carrots contain 2 groups of phytonutrients that may work together to inhibit the growth of colon cancer cells. oats. • To retain their nutritional value do not overcook them. flaxseed. They support good vision. Fruits and vegetables. magnesium.
B2. It is a natural diuretic and contains many health-benefiting compounds. 154 . potassium. calcium. • Wrap celery in a plastic bag or damp cloth and store it in the refrigerator. sodium. phthalides. silicone.Mrs. • To keep carrots from drying out and becoming bitter. prevent free radical damage and may help prevent cancer. pears and potatoes. • Keep cut celery dry. In clinical studies celery and celery seed extract was successfully used to treat arthritis and muscular pain. store them in a plastic bag in the refrigerator away from ethylene producing produce such as apples. magnesium. Its calcium and silicone support bone health while its coumarins stimulate white blood cell production. fiber. Recent studies suggest that celery may reduce cholesterol and high blood pressure. apigenin. CELERY This is a plant that can be enjoyed from the roots to the seeds. CONTAINS: acetylenics. Patricia Ripenburg Bsc (Agr) • Steaming carrots and serving them with a little olive oil makes their beta-carotene more available to the body. • Celery contains a lot of nutrients for less than 20 calories a cup. as water will leach out some of its nutrients. molybdenum. tryptophan and vitamins A. manganese. • Remove their green tops before storing. The acetylenics it contains have shown the ability to stop the growth of tumor cells. coumarins. folate. B5. B6. Its phthalides reduce stress hormones and help relax muscles around arteries. C and K TIPS: • Use organic celery whenever possible.
• Try spreading peanut butter on celery. • Eat celery raw. potassium and vitamins but they do not store well so use them quickly.Food Can Improve Your Health • The leaves contain the most calcium. They contain 2 powerful pain blocking compounds that help to slow down the enzymes that are responsible for the pain associated with arthritis and gout and they have a beneficial effect on migraine headaches. iron. helping to relieve and prevent gout. CHERRIES They are full of antioxidants that are capable of defeating free radicals before they can cause damage. fights pain and helps improves sleep. Cherries naturally lower the amount of uric acid in the blood. Their compounds are known to have protective qualities for inflammatory conditions. CONTAINS: anthocyanin and melatonin TIP: • Eat a handful after dinner for a low-calorie snack. found in tart cherries has also been linked to pain relief and it may help to relieve seasonal affective disorder. Balaton and Montmorency cherries contain approximately 6 times the amount of melatonin as a common cherry. ellagic acid. CONTAIN: anthocyanins. 155 . • Celery seeds are a good source of calcium. bioflavonoids. melatonin and quercetin TART CHERRIES They are one of the best sources of melatonin. The anthocyanin. soups and stir-fries. lightly steamed or add it to stews. which reduces inflammation.
however residues of 2-10 antibiotics have been found in feather meal that is used in feed for beef. chicken. adding a layer of vegetables and placing the white meat on top.Mrs. selenium and vitamins B3 and B6 TIPS: • Defrost a frozen chicken in the refrigerator and be very careful about cross-contamination. Turkey has been grouped with other high protein foods including tuna and egg whites that can help keep post-meal insulin levels within a suitable range. The dark meat contains vitamin K2. People who consumed more K2-containing foods had more than a 50% reduced risk of dying from heart disease. which prevents hardening of the arteries and interferes with cholesterol production. 156 . Chicken is rich in niacin (B3) and may reduce the risk of many types of cancer. The FDA banned the use of antibiotics in poultry feed in 2005. which is critical for brain health. It looks like organic is the best way to purchase animal protein. • When cooking a braise keep the white meat from turning dry by layering the dark meat into the pot first. CONTAINS: choline. • The giblets are a great source of vitamin B12 (1C = 200% DV). fish and pigs. as it is not known what risk these antibiotics pose to human health. Patricia Ripenburg Bsc (Agr) CHICKEN AND TURKEY High intake of red meats has been associated with increased risk of many diseases. It can provide protection against Alzheimer’s and age-related cognitive decline. The high intake of white meats like chicken and turkey has not been associated with these health problems. protein.
It is thought to reduce blood levels of LDL with red grapefruit lowering triglycerides as well. marjoram and pepper. which is the first step in the cancer process. GRAPEFRUIT. • Make your own poultry seasoning by combining 1 tsp. The lycopene found in grapefruit has the ability to firm skin by helping to build collagen. • To improve the absorption of calcium from chicken or other bones add a TBSP of lemon juice. ORANGES AND TANGERINES They contain the cancer-fighters hesperidin and naringenin. LEMONS. ORANGES. folate and phytochemicals in the pith and zest CLEMENTINE’S. One fruit a day provides a substantial benefit. a flavonoid that may protect the lungs against harmful environmental toxins such as air pollution and smoke. rosemary.Food Can Improve Your Health • In order produce a rich sauce when cooking braises or stews place a piece of parchment paper under the lid and over the top of the food. TANGERINES AND THEIR ZEST These citrus fruits contain vitamins. They protect against lung cancer by preventing any existing cancer cells from invading healthy tissue. each of celery salt. 157 . heart disease and stroke. which neutralize free radicals that can damage DNA. It acts as a sunscreen to help protect the skin from free radical damage. thyme. which promotes inflammation. vinegar or tomato to the cooking broth. CITRUS FRUITS–CLEMENTINE. parsley. GRAPEFRUIT Consumption of this fruit is associated with a reduced risk of cancer. This will increase the calcium content of the broth by 64%. LIMES. sage. CONTAIN: fiber. It contains naringen. which have been shown to reduce the risk of esophageal cancer. • Remove poultry skin after cooking as it contains arachidonic acid.
The risk of interactions is usually noted on the inserts packaged with the medications. B5 and C TIPS: • There are compounds in grapefruit that are known to increase the circulating levels of many prescription drugs. pectin. The increased circulating levels of many highly prescribed drugs may create an adverse reaction. ORANGES They contain nobiletin. Patricia Ripenburg Bsc (Agr) BEWARE: Grapefruit juice and juice from Seville oranges. which fights lung cancer and limonene.Mrs. CONTAIN: dietary fiber. which is a flavonoid that may have anti-inflammatory effects. which are native to 158 . TIPS: • The easiest way to eat lime is to use the juice in a drink or in salad dressings or to add their zest to enhance many foods. limes and pomelos contain a chemical that affects the way several medications are absorbed and metabolized. Check with your doctor to make sure that grapefruit is safe for you. potassium. lycopene. vitamins A. When added to foods the juice makes it easier for the body to process the sugars. Blood oranges. LEMONS TIPS: • Lemon juice has the ability to lower blood sugar levels. LIMES They contain hesperidin. folate. including statins. Read them well and consult with your doctor and/or pharmacist. which may help to prevent cancer. naringen.
The lemon or lime will keep better for future use. puncture the fruit and squeeze. which is a flavonoid that has been linked to a reduced growth of tumor cells. contain higher amounts of anthocyanins and vitamin C than conventional varieties. 159 . • Adding a slice of lemon to the cooking water can reduce the odor of cooking cabbage or broccoli. ORANGES. phytonutrients (flavanones) and vitamin C TIPS: • The white pulpy part is slightly chewy and has a very mild taste. including allergies. • More health-promoting phytonutrients are found in the peel and the inner white pulp than in the juice.Food Can Improve Your Health Italy and Spain. TIPS: • A lemon immersed in hot water for 30 seconds will yield more juice. nobiletin). cancer. folate. which is found mainly in the zest. which is a carotenoid that may help prevent colon cancer and tangeretin. limonene. may help prevent cancer. CONTAIN: beta-cryptoxanthin. LIMES AND TANGERINES Their limonene. TANGERINES They contain beta-cryptoxantnin. • If you are using just a few drops of juice. asthma. flavonoids (anthocyanins. • Limonene is a common allergen but people who are allergic to orange juice may be able to eat peeled oranges. Tangerines may prevent many conditions. LEMONS.
Patricia Ripenburg Bsc (Agr) cataracts. ORANGE AND TANGERINE The flavonoids found in citrus zest. Set the bottle in a sunny place and shake it a few times a day for 3-4 day. strokes and the common cold. air dry the strips then grind and store the zest in a tightly sealed jar. salads.Mrs. LEMON. 160 . The skin of most fruits is full of fiber and nutrients so use it whenever possible. • Add the zest to salads. stir-fries and meat dishes. ZEST–GRAPEFRUIT. sauces and other dishes. heart disease. TIPS: • Freeze the fruit and shred it whole for use in drinks. One fruit a day provides a substantial benefit. which is a flavonoid that may have anti-inflammatory and cholesterol-lowering properties. Store the lemon oil in an airtight container at room temperature. inhibit cancer cells from invading healthy tissue. LIME. • Make candied citrus peels for use as a garnish in deserts such as fruit pies and ice cream • Make essential oil by filling a small glass bottle halfway with grated lemon zest and then filling the rest of the bottle with olive oil. LEMON AND LIME ZEST Their oils are known to reduce stress and promote relaxation. • Use a potato peeler to remove the zest in strips. ORANGE ZEST It contains hesperidin. Zest has been shown to reduce skin cancer up to 34%.
The women who consumed 6 cups a day had a 30% lower risk. There is some evidence that coffee may assist in protecting the heart and lungs and to manage asthma. prostate and uterine and has produced a 3% reduced risk of all cancers. Consumption of 1-3 cups a day has been demonstrated to improve memory. absorbing harmful UV rays. liver. It is believed to be protective against many cancers including breast. liver cancer and cirrhosis. kidney. Laboratory testing of coffee has found it to contain more antioxidants than found in most fruits and vegetables.3 times less cognitive decline than the non-coffee drinkers. In a 10 year study researchers discovered that participants who drank 3 cups a day showed 4. colon. Caffeine allows the DNA damaged cells to be killed off preventing non-melanoma skin cancer from developing. It has also been suggested that it might be useful in the fight against type-2 diabetes. Coffee has been proven to protect against diabetes due to its effect on insulin and caffeine may be an effective weapon in the fight against skin cancer.Food Can Improve Your Health COFFEE There are hundreds of compounds in coffee that may have potential pharmacological effects. can protect the brain by keeping the blood-brain barrier intact. 161 . This barrier acts as a protective coating to protect the brain from damage and may reduce the risk of dementia and Alzheimer’s. Compounds in coffee. A 2007 study of over 90. Parkinson’s. It may further protect against skin cancer by acting as a sunscreen. Many of the preliminary studies require further work to confirm their findings. including but not limited to caffeine.000 women found that those who drank caffeinated coffee had an almost 11% lower risk of non-melanoma skin cancer. Long-term coffee consumption of 2 cups a day may be associated with a reduced risk of endometrial cancer. Women who drank 4 cups of coffee had a 25% reduced risk of developing uterine cancer compared to those who consumed less than 1 cup a day.
vanillic acid. which is vital to adrenal function. beta-carotene. zeaxanthin). Corn supports the growth of friendly bacteria. folic acid. irregular heartbeat. which is known to elevate cholesterol. It can also irritate the bladder. Corn contains 4g of fiber per cup and drying the kernels does not significantly lower its antioxidant ability. chlorogenic acid. coumaric acid. ferulic acid. All varieties of corn have impressive antioxidant benefits and different varieties provide various combinations of phytonutrients. syringic acid. It is a good source of the eye protective nutrients lutein and zeaxanthin and vitamin B5. protocatechuic acid. Patricia Ripenburg Bsc (Agr) BEWARE: In people who are sensitive to coffee it can produce anxiety. manganese. • Combining coffee and exercise may reduce the risk of skin cancer and reduce inflammation by as much as 90%. insomnia and tremor. anthocyanins. CONTAINS: antioxidant carotenoids (lutein. Organic corn develops higher levels of polyphenols. vitamins B3. It has been associated with better blood sugar control. If you are sensitive to coffee avoid it. It is recommended that women should limit coffee to 2 cups a day while expecting or nursing. soluble and insoluble fiber. lutein.Mrs. lignans. digestive system and prostate. It will remove the cafestol. improves the health of the large intestine and lowers the risk of colon cancer. B5 and C and zeaxanthin 162 . caffeic acid. quinides and trigonelline TIPS: • To reduce cholesterol use a paper coffee filter. CORN Products made from corn are almost always genetically modified. CONTAINS: caffeine.
Popcorn is high in fiber. • Purchase corn tortillas that have lime in the ingredient list. • To freeze the kernels blanch the cobs for 5 minutes before removing them. CONTAINS: dietary fiber. iron. which can reduce belly fat and prevent heart disease and its polyphenols are antioxidants that are linked to improving heart health and reducing cancer risk. • Fresh corn freezes well if blanched for 7-10 minutes and placed in freezer bags. polyphenols and vitamins B1 and B2 163 . • Brush corn-on-the cob with a little olive oil. • Purchase organic corn where possible. • For safety reasons select corn that has been stored out of direct sunlight. It is low in calories containing less than half the calories found in microwave varieties. • Over 70% of the corn in U. grocery stores has been genetically modified. as it will make the vitamin B3 more available for absorption. The U of Scranton found that popcorn has 4 times more polyphenols than cranberries (the highest fruit source).S. POPCORN (AIR-POPPED) This is a whole grain that is a very inexpensive food that has good health benefits such as lowering heart disease and fighting cancer.Food Can Improve Your Health TIPS: • The most nutritious cooking method is steaming. • Store fresh corn in an airtight container in the refrigerator.
• It is not recommended for children under the age of 4 because of the risk of choking. They are nutrient rich and full of protective ingredients. • If you use microwave popcorn choose one that does not contain diacetyl. which has been linked to Alzheimer’s and respiratory disease. BRUSSELS SPROUTS. 164 . RUTABAGA AND TURNIP CHECK “DARK GREENS” FOR OTHER FAMILY MEMBERS–ARUGULA. BOK CHOY. CRUCIFEROUS VEGETABLES–BROCCOLI.Mrs. KALE AND MUSTARD GREENS All cruciferous vegetables contain glucosinolates. They help fight heart disease. which are the chemical origin of many cancer-protective substances and have great health benefits for this reason. • Try sprinkling brewer’s yeast on popcorn for a multitude of additional nutritional benefits. KOHLRABI. They assist the liver cells by energizing the detoxifying enzymes to remove toxins and can increase the body’s ability to fight infection. CABBAGE. These vegetables increase the kidney’s ability to transport toxins. Patricia Ripenburg Bsc (Agr) TIPS: • It is a good healthy snack when air popped and eaten with a little olive oil and Parmesan cheese. RAPINI. They bind estrogen in the GI tract and reduce tumor stimulation. • If you really need the butter taste melt a little butter and mix it with olive oil and spices for the topping. stomach disease and contain many compounds that assist in the prevention and fight against cancer. notably lower colon and lung cancers. BROCCOLI SPROUTS. COLLARDS. DAIKON. CAULIFLOWER. RADISH.
folate. dithiolethione. sulforaphane and vitamins A. beta-carotene. isothiacyanates. • Researchers have found that an important phytochemical found in these vegetables is poorly absorbed if taken as a supplement. It can provide 165 . CONTAIN: anthocyanins. It provides support for the eyes. C and K TIPS: • Do not wash vegetables until you are ready to use them. brassinin.Food Can Improve Your Health A Chinese study found that women who ate the most cruciferous vegetables were 62% less likely to die of breast cancer than those who ate the least and were also less likely to have a recurrence of the disease. • When preparing the vegetables allow them to rest for 5-10 minutes after chopping so they can develop their best protective qualities. • Once washed greens keep best if they are wrapped in paper towels and placed in a paper bag or in a plastic bag with holes. Broccoli’s large amounts of both vitamin A and K assist in vitamin D metabolism and it should be included in the diet of those who need to rebuild their vitamin D stores. BROCCOLI It has extremely high levels of vitamin K and is thought to have strong anti-inflammatory abilities. • They maintain the most cancer-fighting enzymes when steamed. skin and digestive system. Broccoli can mobilize the body’s natural disease fighting reserves and could be useful in the treatment of arthritis. indole-3-carbinol. insoluble fiber.
lungs. glucobrassicin). study found that an important phytochemical in broccoli and other like vegetables is poorly absorbed and much less efficient when taken in supplement form. CONTAINS: beta-carotene. Its kaempferol is anti-angiogenic and can kill ovarian cancer cells. isothiocyanate. potassium. sulforaphane and vitamins A and K TIPS: • To enhance its health-promoting benefits cut broccoli and let it sit for 5-10 minutes before cooking.U. • Steamed broccoli has more cholesterol-lowering properties than when eaten raw. which are enhanced if it is cooked by steaming. dithiolethion. which is thought to protect from bacterial damage of the intestinal tract that can eventually lead to stomach ulcers and cancer. 166 . Patricia Ripenburg Bsc (Agr) cholesterol-lowering benefits. phytonutrients. gluconasturtiian. esophagus. insoluble fiber. myrosinase. neutralization and the elimination of contaminants. Broccoli is emerging as a substantial threat to cancer. calcium. phosphorus. folate.Mrs. The myrosinase it contains is a key enzyme in the formation of sulforaphane. • Overcooked broccoli becomes mushy loosing nutrients and flavor. An O. kaempferol. indoles. glucosinolate phytonutrients (glucoraphanin. magnesium. iron.S. to keep cells safe. protein. prostate. lutein. The glucosinolate phytonutrients are found in a unique combination and they provide a strong positive influence on the body’s detoxification system including activation. It has remarkable amounts of protective glucosinolates and it significantly reduces the incidence of cancers of the colon. breast. cervix. larynx and bladder. Sulforaphane prevents the development of cancer and works with a mechanism called DNA methylation. Researchers have found that broccoli is 95% lethal against colorectal cancer cells. which is the process of turning off genes.
colon. stomach cancer and ulcers. enhance the immune system and ensure a healthy colon. • They have a radish-like taste. They can provide nutrient support for the body’s detox system. They contain lutein. lung. which is one of the most important nutrients for vision as it lowers the risk of cataracts and age-related macular degeneration. • I TBSP contains as much sulforaphane as a pound of broccoli. 167 . Brussels sprouts are a rich source of glucosinolates. antioxidant system and the anti-inflammatory system. • Topping broccoli with myrosinase-rich spices such as horseradish. breast. BRUSSELS SPROUTS This vegetable can fight cancer. Including Brussels sprouts in the diet has a preventative effect on bladder. prostate and ovarian cancer. which are nutrients from which the body builds a variety of cancer-protective compounds. When all three of these systems are out of balance the risk of cancer increases significantly. BROCCOLI SPROUTS These sprouts are very easy to include in your diet and they provide the anti-cancer benefits of cruciferous vegetables.Food Can Improve Your Health • Lightly steaming broccoli does not destroy its myrosinase. They are thought to reduce the levels of H pylori bacteria that cause gastritis. mustard and wasabi doubles the available cancer-fighting compound sulforaphane. When eaten regularly they have unique ability to stabilize DNA inside white blood cells. • Broccoli sprouts are safe to eat raw.
• Sauté steamed sprouts in olive oil to increase the amount of lutein absorption and storage. B1. myrosinase. choline. rutin and vitamins C. quercetin. manganese. molybdenum. Patricia Ripenburg Bsc (Agr) CONTAIN: antioxidants. B6. B2.Mrs. caffeic acid. iodine. folate. CABBAGE This vegetable is well recognized for its cancer protective value. calcium. ferulic acid. protein. goitrogens. dietary fiber. folate. myrosinase. kaempferol. The goitrogens contained in raw cabbage may slow down the thyroid. It contains many antioxidants and phytonutrients that have been shown to reduce inflammation and oxidative stress and have been connected to cancer prevention. Its indoles may protect against both breast and prostate cancers. indoles. indole-3-carbinol. dietary fiber. minerals. • Different types of cabbage contain different glucosinolates so try to use all varieties in your diet. C. CONTAINS: beta-carotene. B1. lutein. CONTAINS: beta-carotene. Cabbage contains healing compounds that are similar to those produced by the mucous membranes. glucosinolates. CAULIFLOWER This cruciferous vegetable has not been well studied but should be included in your diet. sulfur compounds and vitamin C TIPS: • Add shredded red cabbage to your salad or sandwich. cinnamic acid. E and K TIPS: • Steamed sprouts can provides cholesterol-lowering benefits. 20 vitamins with high amounts of vitamins A. B3. potassium. B5 and K 168 .
lemon juice or yogurt to your meals to increase the good bacteria in your colon. which may help keep blood vessels supple and increase the blood flow to the brain. covered for 5 minutes or less and then stir in some herbs. copper. RADISHES They are rich in antioxidants. folic acid. calcium. They are a good source of natural nitrates. potassium. B6 and C and zeaxanthin 169 . B2. potassium and vitamin C and is an excellent source of fiber. magnesium. kefir. liver and urinary disorders. soups or stir-fries. selenium. vitamins B1. folic acid. They are a natural diuretic and they provide relief from congestion of the respiratory system caused by allergies. potassium and sulfur compounds that aid digestion. sulfurous compounds. It contains natural enzymes that aid in the digestion of fats and carbohydrates. CONTAIN: antioxidants. beta-carotene. lutein. Daikon is high in phosphorus.Food Can Improve Your Health TIPS: • Let the florets sit for 5-10 minutes after cutting them and before cooking to enhance their health benefits. • Sauté the florets in 2 TBSP of olive oil or low-sodium broth. dietary fiber. • If cauliflower or other cruciferous vegetables give you gas try adding buttermilk. kidney. indoles. TIPS: • Peel and grate daikon and add it to salads. colds or infections. DAIKON It is a member of the radish family that is commonly found in Asian cuisine. Herbalists suggest radish to help with gall bladder.
• Use the greens in soups. • Green and watermelon radishes are sweet and less pungent. RED CABBAGE They contain lost more protective phytonutrients than the green variety. TIPS: • Cabbage may be eaten raw. • Adding a slice of lemon to the water can reduce the cooking odor. • Black Spanish radishes have a peppery taste. • Use the green tops as well as they contain 6 times the vitamin C and more calcium than the bulbs. steamed or stir-fried. which are being studied in cancer research. • They are very easy to grow. Patricia Ripenburg Bsc (Agr) TIPS: • They are available in many colors. • Eat them as fresh as possible. • Let the cabbage sit for 5 minutes after slicing and before cooking to increase its health benefits. 170 . SAVOY CABBAGE It is very high in isothiocyante and sinigrin. • Steamed cabbage has the most cholesterol-lowering abilities. salads and in cooked vegetable dishes.Mrs. It has a delicate flavor and can be slightly sweet. • In order to maintain the most nutrients do not overcook it.
ovarian. C and K TIPS: • They are sensitive to heat and are best kept cold. If you choose to reduce your dairy consumption make sure that you have sufficient intake of calcium and vitamin D. potassium. MILK AND YOGURT These products have a lot of controversy associated with them and many nutrition experts are starting to question the benefits of following the current food guide recommendations. CONTAINS: flavonoids (quercetin. As much as 2/3 of the world’s population is lactose intolerant. 171 . lignans. tryptophan and vitamins B5. DAIRY–BUTTER. kaempferol). BUTTERMILK. Preliminary research has shown fresh cucumber extracts to have anti-inflammatory and antioxidant properties. CALCIUM AND PROTEIN They contain important nutrients. CHEESE. • Purchase organic cucumbers and peel the others. molybdenum. CREAM. manganese.Food Can Improve Your Health CUCUMBER It is a very good source of vitamin C and caffeic acid. which suggests that adults do not need dairy products. magnesium. populations that consume little or no dairy do not have higher levels of osteoporosis. however. KEFIR. prostate and uterine. triterpenes. Eating less saturated fat has been proven beneficial in controlling high cholesterol and there are suggestions that consuming larger amounts of dairy could increase the risk of prostate cancer. Cucumber contains a unique combination of nutrients including 3 lignans that are connected to reducing the risk of cardiovascular disease and many cancers including breast. which work together to prevent water retention and swelling.
which is a bacterium that could harm a growing baby. This chemical has been charged with causing bronchitis and permanent lung disease in workers who have had long-term exposure. Where possible choose high-quality organic cheeses.Mrs. Patricia Ripenburg Bsc (Agr) BUTTER This product is the most saturated fat of all the animal fats. A 2012 study suggests that diacetyl can increase the risk for Alzheimer’s. Brie. Studies show a reduction in lung cancer. Cheese is a good source of calcium. avoid soft cheeses such as blue. or less every few days. which has cancer-starving properties. Emmenthal. Recent evidence suggests the natural forms of saturated fat and the dietary cholesterol that it contains may not be as much of a concern as was originally thought with the main problems resting with refined and processed carbohydrates and sugars. It is high in calories and often high in sodium. Parmesan and hard Swiss cheeses are made with bacteria that produce a form of vitamin K called menaquinone. margarines and bakery items. Fake butter is used in many processed foods. 172 . If you are wanting butter flavor and looking to reduce your butter consumption mix butter with olive oil. The butter flavor frequently comes from diacetyl (DA). BUTTERMILK This product does not contain any butter. Gouda. Jarlsburg. CHEESE (ORGANIC AND LOW FAT) Hard cheeses like Edam. An appropriate serving is 2 oz. It is similar to yogurt and contains microorganisms that help with digestion by fighting bad bacteria and stimulating the immune system. feta and goat cheeses as they may harbor Listeria. BEWARE: If you are pregnant. Use sharp flavored cheeses to help control the portion size.
This allergy most often develops by 1 year of age and the majority is outgrown by the age of 5 or 6. Cow’s milk is fortified with vitamin D. Lactose intolerance is the difficulty digesting the sugar in dairy products due to a missing enzyme. Skim milk and fat-free creamers can cause weight gain by spiking insulin. Consumption of calcium-rich foods especially low-fat dairy products such as kefir.Food Can Improve Your Health CREAM Full fat cream (for use in coffee) contains conjugated linoleic acid. a natural property in dairy fat may substantially reduce the risk of type-2 diabetes. MILK Milk allergy is an attack on milk protein by the immune system. It has been suggested that the healthier choice is high quality organic dairy foods eaten in moderation. which usually develops later in childhood or as an adult. which can cause potentially dangerous symptoms. raises HDL and lowers LDL cholesterol. Unsweetened vanilla almond milk contains less than half the calories of skim milk and does not spoil quickly. and vitamin D. which has been inked to a decrease in stored body fat. milk and yogurt is associated with less body fat. This condition is not likely to resolve over time. It is rich and creamy and can be used in baking. potassium. improves digestibility and is full of vital bacteria and 173 . LOW-FAT DAIRY FOODS These foods contain 9 essential nutrients including calcium. KEFIR It is a drinkable fermented dairy beverage that is packed with beneficial probiotics. The culturing process creates new nutrients. Approximately 15% of those affected will keep the allergy for their lifetime. Studies have found that trans-palmitoleic acid. YOGURT This dairy produce improves the immune response.
B5. BEWARE: Check the label for “contains living cultures” or “contains active yogurt cultures”. There is a link between the ingestion of probiotics during pregnancy and protection from atopic diseases such as allergic rhinitis. kombucha. Do not accept “made with active cultures” as all yogurt starts out with live cultures but heat kills them if they are heat-treated to extend their shelf life.pylori bacteria low in the stomach and the lactobacillus varieties of yogurt have been shown to have beneficial effects on ulcerative colitis.Mrs. natural sour pickles and sauerkraut. 174 . probiotics. Yogurt is valued for its probiotic organisms that increase the number of beneficial bacteria in the digestive tract. kimchi. potassium. Consuming 6 oz. Probiotics are also found in cultured foods such as acidophilus milk. CONTAINS: calcium. of low-fat yogurt every 3 days seems to help avoid high blood pressure possibly due to the increased calcium consumption. Yogurt is recommended for those with arthritis. molybdenum. iodine. tryptophan. B12 and zinc TIPS: • It makes a quick nutritious snack. • The layer of liquid on top of the yogurt is whey protein. phosphorus. which is thought to assist in weight loss and the building of lean muscle. pantothenic acid. kefir. miso. protein. Probiotics have been shown to keep the levels of H. atopic dermatitis and asthma in newborns. 80% of the immune cells are located in the intestine and one of the ways to maintain a highly functioning immune system is to restore the balance of healthy flora. vitamins B2. Patricia Ripenburg Bsc (Agr) enzymes. They help to restore the normal flora and keep the digestive tract functioning optimally especially after the use of antibiotics.
Cocoa has many vitamins and has the ability to protect LDL cholesterol from oxidation. which increases blood circulation in the brain.Food Can Improve Your Health • Read the label carefully as some yogurts are very high in saturated fats and sugars. CONTAINS: antioxidants. flavonoids (epicatechins. fiber. of 70% cocoa a week is all that is needed to obtain its health benefits. oleic acid. Dark chocolate is filled with flavonoid antioxidants that keep blood platelets from sticking together and keep blood vessels healthy. It is responsible for triggering the release of endorphins that relax the mind. iron. total plasma and total cholesterol. polyphenols. copper. It has a positive effect on metabolism and helps reduce stress hormones. magnesium. phytochemicals. Research indicates that 3oz. It has the ability to naturally reduce blood pressure and improve insulin sensitivity. Dark chocolate is rich in steric acid a saturated 18-carbon fatty acid that is the saturated fat exception that is actually good for your health. bring more oxygen to the bloodstream and ease pain. Steric acid has been shown to lower LDL cholesterol. which are significant in the ageing process of the brain and are a precursor to many neurological diseases. honey or maple syrup to taste. A new animal study suggests that the cocoa in chocolate helps the intestines and may fight colon cancer. procyanidin). • Look for a plain low-fat version that you can add some fruit. which means less collagen breakdown in the skin and fewer wrinkles. These benefits seem to be linked to the frequency of eating chocolate and moderation is key. DARK CHOCOLATE It has a concentrated source of antioxidants and procyanidin. manganese. They also counteract the damage caused by inflammation and oxidation. cocoa phenols. potassium and steric acid 175 . Cocoa contains epicatechin that increases the nitric oxide that is vital for healthy blood vessels. • Yogurt and kefir are credited with the ability to protect against gum disease.
or approx. Beet greens. folate. magnesium. omega-3. ¼ of a 70% cocoa chocolate bar will deliver the maximum benefit. plant sterols. phytochemicals. • Cocoa is a healthy saturated fat that the body perceives like olive oil. minerals and phytochemicals. C. They lower the risk of age-related macular degeneration and long-term memory loss. • 1-2 oz. KALE. • It can soften skin and improve mood. SWISS CHARD. BOK CHOI. Swiss chard and other foods that are high 176 . minerals. BEET. They have many antioxidant compounds that may have anti-cancer properties and are thought to protect against high cholesterol by keeping the artery walls clear. spinach. ROMAINE. vitamins A.Mrs. SPINACH. Dark greens contain a chemical that is important to the immune system and to recovery speed. iron. DARK GREENS–ARUGULA. chlorophyll. potassium. lutein. K and zeaxanthin OXALATES reduce the body’s absorption of iron and calcium. A British study showed a 14% lower risk of diabetes in the people who consumed the most greens. calcium. TURNIP GREENS AND WATERCRESS These vegetables contain high amounts of vitamins. COLLARD GREENS. some B’s. CONTAIN: beta-carotene. carotenoids. MUSTARD GREENS. Patricia Ripenburg Bsc (Agr) TIPS: • Look for chocolate with a minimum of 70% cocoa. • The higher the percentage of cocoa listed on the label the darker the chocolate.
One study showed that those participants who consumed 1½ cups a day had a 15% reduction in lung cancer. This will reduce their acid content. Check with your doctor about these foods. TIPS: • Always rinse packaged greens three times under running water. ARUGULA It is a sulforaphane-rich superstar. • Place washed greens back in the fridge for 10-15 minutes to increase their crispness. the healthiest way to cook these greens is to quick boil them and DISCARD the water. even if they are prewashed. It contains the cancer fighters’ kaempferol and quercetin. • The young leaves are sweet and nutty tasting and the older leaves have a slightly bitter taste. TIPS: • Mix it into a salad or hot pasta. BEET GREENS Due to their oxalic acid content. 177 . • To keep bagged salad greens fresher place a paper towel in a perforated plastic bag to absorb excess water. The other vegetables that should be cooked this way are spinach and swiss chard. • To unlock their powers let them rest for 5-10 minutes after slicing and before cooking. which could interfere with the absorption of calcium.Food Can Improve Your Health in oxalates are not recommended for people who have some types of kidney stones or gout.
• It is inexpensive and very easy to include in many dishes. • Slice the leaves into ½-inch slices and let them sit for 5 minutes to bring out their health-promoting qualities. • It has a light crunch with a mild. • They are mild earthy and good when dressed with olive oil. meaty or spicy. • Use bok choy in stir-fry’s. It is low in calories and very high in beta-carotene. isothiacyantes and vitamins A. dietary fiber and vitamins A and C. sweet cabbage-like flavor. C and k TIPS: • Serve them with anything smoky. ovarian and other cancers. They work to starve cancer cells by cutting off their blood supply and help with the elimination of the key carcinogens linked to breast. 178 . Bok choy contains many unique sulfur-containing phytonutrients that assist the body in many ways. garlic salt and pepper or with miso paste and vinegar. sautés and salads. CONTAIN: calcium. Their cancer-preventive abilities come by way of assisting the body’s detoxification and anti-inflammatory systems. COLLARD GREENS These greens are ranked among the best plant sources of calcium and they have the most cholesterol-lowering ability of all the commonly eaten cruciferous vegetables. lemon juice.Mrs. salty. glucosinolate. B2. Patricia Ripenburg Bsc (Agr) BOK CHOY It is also known as Chinese cabbage and is a dietary staple in many parts of the world. TIPS: • It pairs well with strong flavors.
KALE Kale is high in heart-healthy fiber and is full of antioxidants. It is high in flavonoids and organosulfur compounds that have been linked to cancer prevention. • Kale is earthy. lutein. It contains kaempferol. which promote eye and skin health and may help strengthen the immune system. fiber. vitamins A. copper. C and K and zeaxanthin TIPS: • Serve it braised. sautéed. omega-3 and omega-6 fatty acids. kaempferol. It is one of the most nutrient dense vegetables and 1 cup provides more then 100% DV of vitamins K and A. • It is very tasty when finely chopped. iron. nutty and slightly sweet if not overcooked. kale has more iron than beef. glucosinolate. carotenoids. • Its health benefits decrease with cooking time and heat. boiled. 179 . It also provides 88% of the DV of vitamin C. • Their health benefits decrease with heat and cooking time. more calcium than milk and is better absorbed by the body than dairy. which is an anti-angiogenic and can kill ovarian cancer cells. flavonoids. lightly sautéed in olive oil and butter and added to mashed potatoes. which brings out their nutty side. myrosinase. Per calorie.Food Can Improve Your Health • Cook collard greens by steaming them for less than 5 minutes or briefly sautéing them. calcium. in salads or baked into chips. CONTAINS: beta-carotene. • Taste them as you cook so as not to over or under cook them. It has the largest amount of beta-carotene and supports the liver in its ability to remove harmful toxins.
C and E * THE SEEDS CONTAIN: dietary fiber. manganese. B6. copper. protein. manganese. • Mustard greens taste sharp and spicy and are good when mixed with milder greens. calcium. They contain sulforphanes. magnesium. • Add them to grilled vegetables and fish. omega-3 fatty acids. myrosinase.Mrs. which work in the intestines to help remove the bile that is used by the body to make cholesterol. • Mustard powder does not have a strong flavor. iron. folate. dietary fiber. magnesium. phosphorus. when it is mixed with water and enzymatic process will produce a 180 . glucosinolates. Mustard has been used as a weight loss assistant and it is thought that 1tsp. • Steaming the greens increases their nutrition as well as their ability to lower cholesterol. *THE GREENS CONTAIN: calcium. MUSTARD SEEDS AND GREENS These foods are known as “heart specialists” for their ability to reduce irregular heartbeats. can speed up the metabolic rate by close to 25%. Their cholesterol-lowering effect is exceeded only by the abilities of steamed kale and mustard greens. potassium and vitamins A. selenium and tryptophan TIPS: • The seeds have a robust taste that can eliminate the need for salt. iron. Their magnesium helps regulate cholesterol and blood sugar and reduces chronic fatigue. Patricia Ripenburg Bsc (Agr) • Kale is often sprayed with organophosphate pesticides so purchase organic kale whenever possible. However. phosphorus. B2.
CONTAINS: calcium. ROMAINE It contains vitamin A. B1. It is an excellent source of vitamin C and its folate helps cells repair DNA damage that could lead to cancer. SPINACH It has been shown to protect the brain from oxidative stress and could be able to fight age-related cognitive decline. To stop this process. lutein. Recent lab research has shown that glycoglycerolipids found in spinach can help protect the lining of the digestive tract from damage due to inflammation. which is anti-angiogenic and can kill ovarian cancer cells. 181 .Food Can Improve Your Health sharp heat. Spinach contains kaempferol. Its antioxidant carotenoids may help prevent cataracts and macular degeneration. glycoglycerolipids. folate. Spinach’s phytonutrients are nature’s way of healing and protecting. neoxanthin. In another study spinach showed evidence of significant protection from aggressive prostate cancer and work continues. epoxyxanthophylls (mdash and violaxanthin). vitamin C and zeaxanthin TIPS: • The oxalic acid it contains reduces calcium absorption as give the spinach a quick boil and discard the water to decrease this effect. add an acidic ingredient like vinegar. antioxidant and detoxification benefits. SWISS CHARD This vegetable has not been well studied but it contains a great variety of phytonutrients that provides anti-inflammatory. B2 and K and has 8 times more vitamin C than iceberg lettuce. It is also an excellent source of chromium. kaempferol.
B2. copper. stir-fry’s. manganese. Its flavonoid phytonutrients may provide benefits for blood sugar control. It purifies the blood. kidneys. E and K and zinc TIPS: • Rainbow chard is the most flavorful of the chards. B7. It has the ability to reduce cellular DNA damage related to smoking. phosphorus. CONTAINS: calcium. Watercress is believed to be cancer preventive by the inhibition of phase-1 enzymes.Mrs. B9. WATERCRESS This cruciferous green vegetable has a rich peppery flavor. B1. 182 . It can enhance bones and hair and may help to relieve seasonal affective disorder. • Once washed the greens keep best if they are wrapped in damp paper towels and placed in a paper bag of a “wholly” plastic bag. B3. B6. potassium. B5. • The best cooking method is to parboil. Patricia Ripenburg Bsc (Agr) Swiss chard is a popular Mediterranean vegetable that is one of the most nutritious. It has many phytonutrients and is an important vegetable in Chinese medicine. egg dishes or in stuffing. syringic acid and vitamins A. Its vitamins are all associated with anti-ageing. C. stomach and throat. is a natural diuretic and treats night blindness. • Eating the tender stems is a good way to increase your fiber. 13 polyphenol antioxidants including kaempferol. lungs. magnesium. DISCARD the water due to its acid content and then use the chard in sautés. It has shown the potential to retard the growth of breast cancer cells. iron. flavonoid phytonutrients including betalains. It is said to assist an amazing list of systems such as eyes. dietary fiber.
flavonoids. • Make your purchase from farms known to use clean running water. A long-term study showed that those who consumed the most fruit fiber had a 34% reduction in breast cancer risk compared to those who consumed the least. 183 . cardiovascular diseases. These fruits contain fiber and many important vitamins and minerals. DATES. Those that are the highest in fiber are apples. rinse and pat dry. pears and prunes. PRUNES AND RAISINS Unsweetened dried fruits make a healthy snack or desert choice. colon and prostate cancers. It is difficult to know how much sugar they contain. C and K and zeaxanthin TIPS: • To clean watercress wash it several times in running water. BLUEBERRIES. • Submerge fresh greens in water and store them in the refrigerator for 2-3 days. vitamins A. osteoporosis and vitamin A deficiency. chlorophyll. as manufacturers are not required to disclose the amount of natural or added sugars. • Use watercress in salads. DRIED FRUIT–APRICOTS. manganese. figs.Food Can Improve Your Health A study on DNA damage to blood cells showed a significant reduction in damage with the inclusion of watercress. soak it in cold water for 20 minutes. with the most benefit to the smokers in the group. dates. potassium. soups and steamed as a vegetable. magnesium. sandwiches. phosphorus. lutein. FIGS. B complex. It could help prevent anemia. CONTAINS: calcium. CRANBERRIES.
cookies and muffins. phenols. EGGS They possess antioxidants that help prevent macular degeneration and cataracts. 184 . which help to maintain strong bones. tryptophan and vitamin B6 TIPS: • Fig puree can replace oil in cakes. They have traditionally been used to treat toothaches and they may have a good effect on weight management. • 2 figs a day can help relieve seasonal affective disorder. Patricia Ripenburg Bsc (Agr) DATES They assist blood pressure and blood sugar regulation. Figs may help prevent bone loss by counteracting the increased calcium loss caused by high salt diets. manganese. fiber. They are high in antioxidants and magnesium. a steady heart rhythm and normal muscle and nerve function. Fig leaves can lower triglycerides and inhibit the growth of certain cancer cells. which begins the clumping and clotting process. nut or vegetable.Mrs. Their yolks contain many essential and hard to get nutrients including choline. FIGS This fruit has the highest dietary fiber content at 2g each of any common fruit. which has been linked to lower rates of breast cancer. potassium. The yolks also contain proteins that stop platelet aggregation and slow down the creation of fibrin. Their carotenoids help protect vision. They have antidiabetic properties and can reduce the amount of insulin required. They are rich in blood pressure lowering potassium. CONTAIN: calcium. They are 80% higher in potassium and 90-100% higher in calcium than bananas. iron.
bring them to a boil. lutein. CONTAIN: antioxidants. lutein as the cholesterol and choline contained in the yolk increases its availability. molybdenum. selenium. iron.Food Can Improve Your Health Eggs along with beef and cooked oysters are good sources of zinc. cover. • The colour of the shell and the yolks do not have any influence on the taste or nutritional value of the egg. Dietary cholesterol and blood cholesterol is not as closely linked as scientists thought and consuming an egg a day does not make significant changes in blood cholesterol levels. • It is best to store eggs in their container in the main part of the fridge. D and K. Eggs may be the best source of the anti-oxidant. drain. 185 . iodine. carotenoids. tryptophan. • The healthiest way to cook an egg is by boiling or poaching. • To hard-boil eggs cover them with 1-inch of cold water. vitamins B2. remove from heat. B12. protein. cover with ice water and allow to cool. set aside for 10 minutes. The absorption of zinc decreases with age leaving many seniors deficient in this nutrient. B5. choline. • Hard-boiled eggs can have some green in them due to iron in the hen’s feed. zeaxanthin and zinc TIPS: • An egg is stale if an egg floats in a bowl of water. • When separating eggs it is important to keep the yolks out of the whites or they will not beat properly. • A little green or yellow tint to the opaque part of the egg shows the presence of vitamin B12 and is not a problem. phosphorus.
coconut oil. D. Patricia Ripenburg Bsc (Agr) • Separated egg whites will freeze almost indefinitely. macadamia nut oil. Fat is required for brain and heart health and for the absorption of antioxidants and vitamins A. Natural fats supply essential fatty acids and help to keep inflammation and blood sugar and insulin levels low and steady. HEMPSEED OIL. Andrew Weil said that he is “increasingly persuaded that consuming modest amounts of natural saturated fats such as virgin coconut oil is not hazardous. peanut oil. ghee. toasted sesame oil and walnut oil. low-fat dairy. Dr. EXTRA VIRGIN OLIVE OIL. COCONUT OIL. grape seed oil. hazelnut oil. E and K. SESAME OIL. FATS AND OILS–ALMOND OIL. fatty fish. butte. Insufficient dietary fat can cause a myriad of problems. MACADAMIA NUT OIL. hemp seed. 186 .” A review of studies concluded that there was insufficient evidence of association between saturated fat intake and heart disease. SOYBEAN OIL AND WALNUT OIL Healthy fats and oils are found in avocados. Make simple syrup by dissolving 2 parts sugar in 1 part boiling water and cooling. Polyunsaturated fats are found mostly in plant-based foods and oils and studies show that eating foods rich in PUFA’S improves blood cholesterol levels. They are good if eaten moderately as part of a low-glycemic load diet. soy products. although some controversy still persists. flaxseed oil.Mrs. Omega-3 fatty acids belong to this group and are heart protective. expeller-pressed organic safflower oil. expeller-pressed organic canola oil. • Egg whites may be frozen for future use by mixing ¾ tsp. grass-fed beef. of simple syrup with 4 yolks. BUTTER. Fat should make up between 20-35% of your daily calories with the majority being unsaturated fats. eggs.
uses hexane. No external heat is applied. which is a poisonous chemical that must be removed by heating the oil to a high temperature. In Europe the term “cold pressed” is regulated and temperatures may not exceed 90 degrees. This high temperature removes many of the health qualities and makes unattractive changes to delicate oils. magnesium and vitamin E. • It has a clean flavor and is a good choice for high-heat cooking. flavor and nutritional value. Preliminary results suggest it may lower blood lipids and cholesterol and reduce the risk of heart disease and diabetes. • Expeller pressing is a mechanical method of oil extraction that removes about 60% of the oil. • Vegetable oil is not a good choice as it is just a mixture of left over oils and can easily go rancid. This method does not use chemicals and produces pure oil.Food Can Improve Your Health TIPS: • The best oils are cold pressed as they retain their aroma. TIPS: • It is an effective moisturizer for dry skin. ALMOND OIL This oil is thought to have health benefits but they have not been scientifically verified. It provides many essential vitamins and minerals such as calcium. • The other methods of oil extraction either use a centrifuge or chemical solvents. The temperatures reached during pressing depend on the hardness of the nut or seed and temperatures can exceed 120 degrees and may reach 470 at times. North America does not have these standards in place for cold pressing and although preferable it cannot be guaranteed. 187 . A screw type machine uses friction and exerts continuous pressure. which extracts up to 99% of the oil. The solvent method.
The oil will separate and the top will begin to froth. It is lower in fat and high in calcium.Mrs. which raise bad cholesterol and lower good cholesterol. Recent evidence suggests that the natural forms of saturated fat and the dietary cholesterol that it contains may not be as much of a concern as originally thought with the main problems arising from processed and refined carbohydrates and sugars. potassium and vitamins B2 and B12. CULTURED BUTTER This type of butter has a tangy taste that has been created by fermenting pasteurized cream with the addition of lactic acid bacteria. BUTTER-LIKE SOFT SPREADS These products have less total fat and calories but many contain trans fats. It is easily digested and contains more lactic acid than skim milk. The FDA allows manufacturers to round down to 0% when a food contains less than . bring it to a boil.05g per serving and to label the product as trans fat free. TIPS: • To make ghee heat unsalted butter in a saucepan over medium heat. Check the ingredient list and the serving size. Use ghee in moderation in place of butter. stirring constantly. as it could be considerably less than you would normally use. BUTTERMILK This is the milk that remains after the butter has been removed. phosphorus. Patricia Ripenburg Bsc (Agr) BUTTER It is the most saturated of all animal fats and contains the most cholesterol. It is known for its ability to remove toxins and animal studies have shown it to have a positive effect on cholesterol. skim off the froth and allow 188 . GHEE This is clarified butter and it has been successfully used in India for medicinal purposes for centuries.
Remove the pot from the heat. It has a neutral taste and is preferred by bakers. which is a chemical that gives a “buttery taste” to baked goods. margarines and most notably movie theatre popcorn. UNCULTURED BUTTER This is the butter most commonly used in North America. FAKE BUTTER This imposter is most likely comes from diacetyl. They are easily digested and do not have a large effect on cholesterol. SALTED BUTTER It lasts quite a while when stored in the refrigerator and longer still when frozen. COCONUT OIL This oil has antibacterial.Food Can Improve Your Health the oil to clear. It has been successfully used in skin care products. Diacetyl may also slow down the brain’s detoxifying ability. which combats infections and its lauric acid has shown good results in the treatment of herpes. 189 . This chemical has been blamed for causing a permanent lung disease in exposed factory workers and has been seen to negatively effect beta amyloid proteins that can aggravate Alzheimer’s. The fats found in coconut oil are predominately medium-chain fatty acids. WHIPPED BUTTER It is made by the addition of nitrogen gas to churned butter. • It can be found at any Indian or south Asian grocery but make sure that you are not purchasing ghee made from hydrogenated vegetable oil. cool for 15 minutes and then filter out the solids through a very fine mesh strainer or 4-5 layers of cheesecloth. It does not require refrigeration. • Ghee can be used for cooking at a higher heat than butter. antifungal and antiviral properties. Store the ghee in an airtight container. It contains caprylic acid.
190 . which blocks the enzymes that reduce inflammation. It will lower LDL and raise HDL. Patricia Ripenburg Bsc (Agr) Coconut oil is shelf stable and is very resistant to oxidation. • The 3 super olives with the highest level of polyphenols are the Koroneiki from Greece. • It makes a good dip for bread when mixed with balsamic vinegar. It is rich in cancer-fighting polyphenols and antioxidants. However.Mrs. It is a saturated fat and should be used in moderation. It is a very good multipurpose oil as it does not lose its health benefits when heated. • Colour is not an indicator of freshness or quality and the oil should be purchased in dark glass or a tin. • Quality olive oil will smell fruity. It should be kept in a dark coloured glass bottle in the refrigerator or freezer. the Moriaolo from Italy and the Picual from Spain. • Light degrades the oil and lowers its polyphenol levels so store it in a dark container in a cool place. commercial olive oils have been shown to have low concentrations of polyphenols. Freshness is important for nutrition and quality so choose one that has a harvest date that is less than a year old. HEMP SEED OIL This oil can oxidize and turn rancid quite quickly if not properly stored. grassy or peppery. EXTRA VIRGIN OLIVE OIL This oil contains oleocanthal. TIPS: • Use it to replace butter in cooking. • Cold pressed extra-virgin olive oil contains the highest concentration of health promoting phenols and is best used cold. which give the oil its unique taste.
50% polyunsaturated fat. CATFISH. SALMON. as the body does not produce them. Do not heat this oil or it will turn bitter. They make the cell membranes more fluid thereby assisting in cell function.Food Can Improve Your Health MACADAMIA NUT OIL This is a heart healthy oil that is high in monounsaturated fats and contains 4 times more vitamin E than olive oil. SARDINES. MACKEREL. HALIBUT. It is comprised of approx. 25% monounsaturated fat and approx. has not been hydrogenated and is not heated. TROUT. HERRING. which are found in some oils when they are heated. SUNFLOWER OIL This oil contains aldehydes. FATTY FISH–ARCTIC CHAR. TUNA AND WHITEFISH The DHA omega-3’s must be ingested. phytosterols and vitamin E. which are very reactive toxic compounds that result from the degradation of the fatty acids. It is good on a stir-fry. 191 . These omega-3’s decrease the production of chemicals that spread inflammation and inhibit the enzymes that trigger it. WALNUT OIL This oil is very rich in omega-3’s and can reduce heart disease. SESAME OIL It is good for your heart and supplies fatty acids. salads and other cold applications. SOYBEAN OIL Soybean oil is frequently labeled as vegetable oil. Soybean oil can be considered healthy if it is certified organic. At frying temperatures they are released into the air and also remain in the oil. When heated or used in deep-frying polyunsaturated oils are easily oxidized and become inflammatory. COD. They can react with enzymes. which is the omega-6 fatty acid (linoleic acid). Use it with bruschetta. hormones and proteins and impede their function.
Fatty fish consumption was shown to reduce the risk of Alzheimer’s and mild cognitive impairment. Fatty fish are associated with a decrease in the rate of heart disease and could prevent prostate cancer. Patricia Ripenburg Bsc (Agr) Studies have shown that eating fish rich in omega-3 fatty acids can reduce the risk of ovarian cancer by 30%. They are a great source of vitamin D and contain the healthy fat that is required by the body to break down and process the fat-soluble vitamins such as A. Eating fatty fish at least 2 times a week will have the added benefit of stabilizing mood and fighting off depression. Older adults who ate fatty fish once a week were able to slow their mental decline by 10% per year and eating fatty fish twice a week lowered their risk of heart disease. keep it on ice in a glass container. which is the length of time it takes the heart to recharge before it can beat again. tyrosine and vitamins B1. It is believed that these fats can slow the growth of plaque in the arteries and are responsible for clearing the arteries and promoting stronger neurons in the brain’s grey matter. A study showed that consuming tuna or other baked or broiled fish at least once a week was associated with a lower heart rate and a 50% lower risk of prolonged ventricular repolarization. which is a drug that is often used in asthma treatment. Omega-3’s have been proven to assist with the pain associated with dysmenorrhea. E and K. CONTAIN: CoQ10. B6 and B12 TIPS: • When storing fish and seafood in the fridge overnight. 192 . Research has found that fish oil is effective in stopping airway inflammation as effectively as montelukast. D. inflammatory bowel disease and rheumatoid arthritis. The fat of the brain is comprised of almost half DHA and consuming baked or broiled fish is associated with increased grey matter volumes in 3 areas of the brain. iron. omega-3 fatty acids. protein.Mrs. niacin.
poach or steam the fish without overcooking. • If you do not eat fish. MACKEREL They are high in iron. 193 . HALIBUT This fish is high in omega-3’s. EPA and DHA and it has the ability to increase HDL cholesterol.Food Can Improve Your Health • The best way to preserve the omega-3’s is to bake. can interfere with the absorption and health benefits of omega-3 fatty acids. • Prepare fish by baking or broiling to maintain its ability to promote stronger neurons in the brain’s grey matter. which is heart friendly and helps to improve blood flow. of halibut contains 30% of the recommended daily intake of magnesium. PICKLED HERRING This fish has the highest content of omega-3’s of all the commonly eaten fish. • Tilapia is low in calories. high in protein and has the lowest mercury levels. COD It is high in choline. 4 oz. Eating fried fish was not associated with increased blood levels of omega-3 fats or any beneficial electrocardiogram results. take a supplement of fish or krill oil and look for foods that are fortified with the DHA form of omega-3. grill. broil. • Frying fish leads to the loss of omega-3 fats and may also be detrimental to your health. • The excessive consumption of omega-6 fatty acids found in corn and sunflower oil. likely due to the retained fat content.
SALMON AND MACKEREL They are the top source for vitamin D. Salmon contains astaxanthin.Mrs. Alternatively look for wild canned salmon. SARDINES They are low in mercury and high in calcium. protein and vitamin D. choose wild pacific salmon and remove the skin after cooking. SARDINES AND MACKEREL Their CoQ10 is a powerful antioxidant that can help migraine sufferers and could also help with joint pain. 194 . Current studies are finding health problems (viruses) with these fish. Sockeye salmon has the highest level of omega-3’s of any fish. which also has a good effect on the skin. It also eats food that is lower on the food chain and it is thus less likely to contain mercury contaminants. It is high in vitamins A. SALMON. Patricia Ripenburg Bsc (Agr) SALMON. • Fish have a tendency to store environmental pollutants so. SALMON This fish is high in CoQ10 and has much less saturated fat than contained in meat and poultry. D and E and can improve the skin’s elasticity. omega-3’s. Sockeye salmon can’t be farmed due to its eating habits. MACKEREL AND FRESH TUNA They are all high in vitamin B12. C. as that is where most of the contaminants are found. iron. • BEWARE: Do not eat farmed salmon as they contain high levels of antibiotics and pesticides. TIPS: • Canned salmon has the added advantage in that the easily eaten bones provide calcium.
Food Can Improve Your Health TIPS: • Try them with a few chopped vegetables in an open-faced cheese melt on whole grain bread. • Raw fennel is crisp with a slightly sweet earthy taste of licorice. rutin). lemon and pine that becomes mellow and sweeter when cooked. • It is a classic compliment to fish and duck and is also good on potatoes. It is unmatched at relieving intestinal gas. • If you do not like their taste soak them in milk for an hour. glycosides. • Slice it vertically through the bulb and remove the hard core. kaempferol. soups and salads. phosphorus. potassium and vitamins B3 and C TIPS: • Use fennel in the same way as celery. soothing the symptoms of head colds and stimulating mother’s milk. molybdenum. CONTAINS: anethole. FENNEL It is a strong antioxidant and has been shown to reduce inflammation and to help prevent the occurrence of cancer. braised or sautéed. antioxidants. • It can be used raw. niacin. dietary fiber. flavonoids (quercetin. magnesium. folate. 195 . bread. calcium. manganese. copper. TUNA This fish is high in vitamin B1. iron.
The daily recommendations for fiber consumption range from 25-40g a day. The body requires both soluble and insoluble fiber. Fiber will keep hunger at bay. Increasing your intake of fiber will protect you from type-2 diabetes and obesity. Make sure to drink adequate water to avoid constipation. protect against hemorrhoids and lower cholesterol. • Psyllium seeds contain the highest level of soluble fiber of any grain. GRAPES AND GRAPE JUICE–RED. PURPLE OR BLACK Grapes have strong anti-inflammatory benefits and provide antioxidant support. The intake of 10g of fiber a day has shown a 10% reduction in colorectal cancer. Their resveratrol could help reduce the amount of plaque that builds up within the brain that can be responsible for disrupting memory and leading to Alzheimer’s.Mrs. which functions as a neurotransmitter in the brain. protect the lungs from 196 . They are linked to better blood sugar balance and increases insulin regulation. TIPS: • Some products that are high in fiber include cellophane noodles. Dietary fiber is associated with protection from heart disease and a decreased risk of breast and colon cancers. They suppress the growth of tumor cells. kelp noodles and shiitake noodles. alleviate constipation by promoting a healthy digestive tract. You can consume 30% fewer calories by adding 14g of fiber a day. People who consumed 21g of fiber per day had 12% less coronary heart disease and 11% less cardiovascular disease compared to those who consumed 5g per day. Patricia Ripenburg Bsc (Agr) FIBER I have given fiber its own heading because it is such an important part of our diet. They have the effect of increasing the production of dopamine. Grapes help protect the cell membranes from free radical damage.
pectin. They help combat free radical activity that is associated with increased risk of cancer and heart disease. Green beans provide the connective tissue and bone-supportive mineral. Research on this vegetable continues. resveratrol and quercetin TIPS: • Grapes are produced with a large amount of pesticides and need to be washed very well just before eating. flavonoids and phytonutrients that have been shown to have greater beneficial antioxidant properties than many other comparable foods. • Organic grapes are worth the extra price. 197 . • The seeds and skin contain the richest concentration of antioxidants. BEWARE: When purchasing grape juice made from concentrate it is best to buy organic as much of the juice concentrate is imported from countries that use dangerous pesticides. CONTAIN: anthocyanins. flavonoids manganese. reduce clotting in blood vessels. GREEN BEANS They are also known as string beans and they contain a large variety of carotenoids. They provide anti-inflammatory benefits and may assist in the prevention of type-2 diabetes. silicon in an easily absorbable form. lower LDL and prevent it from attaching to artery walls. The vitamin K1 found in green beans protects bones by reducing oxidative stress and inflammation and has been associated with better bone mineral density and decreased risk of osteopenia and osteoporosis. ellagic acid.Food Can Improve Your Health environmental toxins. • Grape juice is beneficial but avoid those labeled as grape drinks.
Mrs. folate. B6. ROSEMARY. CUMIN. BAY LEAVES. manganese. They are very powerful weapons against many diseases. B1. CILANTRO. procyanidins. copper. choline. guavas are used to make candies and preserves. 198 . THYME AND TURMERIC Modern science has not done a lot of study on most of the herbs and spices but the work that has been done is uncovering the reasons they have been used medicinally for thousands of years. lutein. GARLIC. dietary fiber. polyphenols. tryptophan. CAYENNE PEPPER. CHIVES. Guava has disinfectant and anti-bacterial properties and it is thought to protect against foodborne pathogens such as listeria and staph. CLOVES. molybdenum. DILL. It is very filling and thus assists in weight loss. dietary fiber. lycopene. phosphorus. SAGE. BASIL. manganese. OREGANO. potassium and vitamins A and C TIPS: • Due to its high level of pectin. violaxanthin and vitamins A. Patricia Ripenburg Bsc (Agr) CONTAIN: beta-carotene. PEPPERMINT. quercetin. FENNEL SEEDS. silicon. neoxanthin. catechins. magnesium. C and K1 TIPS: • Green beans are often sprayed with organophosphates so purchase organic green beans when possible. LEMONGRASS. iron. kaempferol. GINGER. GUAVA This fruit is packed full of nutrients and contains massive amounts of lycopene and vitamin C. epicatechins. folic acid. B3. B2. PAPRIKA. CONTAINS: carotenoids. SAFFRON. CINNAMON. BLACK PEPPER. ALA omega-3 fatty acid. SAVORY. PARSLEY. potassium. copper. TARRAGON. CORIANDER. calcium. MARJORAM. HERBS AND SPICES–ALLSPICE.
dried is equal to 1 TBSP fresh. • To freeze fresh parsley. the loss of protection given by herbs and spices may also play a significant role. You will find that using these powerhouses will allow you to reduce some of the ingredients like salt. add the spice and cook until fragrant and little bubbles form around the spice. Grind when cool. however. the stronger their benefits. saturated fat and sugar in your meals. • 1 tsp. place the paste in hot oil and cook until the liquid evaporates and the oil starts to separate from the spices. add the spice and shake the pan to control browning. • To toast whole spices: heat a dry sauté pan over medium heat. • Dried herbs retain most of their powers if stored in an airtight container out of direct sunlight. pack them into an ice cube tray. 199 . Grind when cool. chop.Food Can Improve Your Health We know that some cultures have a much lower incidence of several diseases and the high fat Western diet has taken the blame. sage. • To bloom whole spices: heat the oil over medium heat. cover with water and freeze. TIPS: • The more fragrant the herbs. • Blooming ground spices will intensify their flavor. rosemary or thyme. • To bloom ground spices: mix them with a little liquid from the recipe to make a thick paste. Incorporate several of them in your daily diet and be generous in their use. Try some of the spice blends to get started.
marjoram. ITALIAN SEASONING It contains a blend of basil. B3.Mrs. quercetin. It freshens the breath. methyleugenol. selenium. iron. ALLSPICE It stimulates blood circulation. B6 and C BASIL This common herb is thought to decrease clotting and to be helpful in resisting asthma and diabetes. magnesium. cardamom. Patricia Ripenburg Bsc (Agr) CHINESE FIVE SPICE This is a blend of anise seed. nutmeg. mace. cayenne. bitter. cloves. diabetes. It has shown to have a potential for fighting cancer. cumin. vitamin K and volatile oils 200 . B2. oregano and sage. antiviral. tannins and vitamins A. sweet. hypothyroidism and indigestion. aniseed. vicenin). pungent and salty. It helps to keep blood sugar under control and stimulates the immune system and the generation and growth of cells. potassium. cinnamon. RAS EL HANOUT This blend varies with the maker and can include as many as 50 different spices. cinnamon. cloves. fennel seeds and peppercorns that was originally considered a cure-all spice blend. manganese. potassium. repels insects and revitalizes the skin and hair. The commonly used ones include allspice. which incorporates the five elements sour. copper. eugenol. CONTAINS: caryophyllene. bay leaves. Basil is used to treat constipation. lavender. magnesium. anti-inflammatory and antimicrobial properties. digestion and the motility of the GI tract. pepper and turmeric. CONTAINS: apigenin. The essential volatile oils found in basil have been researched and have been found to have potent antioxidant. phellandrene. Two flavonoids that are found in Basil. orientin and vicenin protect cell structures and chromosomes from radiation and oxygen-based damage. antifungal. flavonoids (orientin. cineol. calcium.
tomato sauces and anything that needs a savory tang. It is an antibacterial and antioxidant that aids digestion by stimulating the stomach to produce hydrochloric acid and helps prevent the formation of intestinal gas. TIPS: • Bay leaves are best stored in the fridge or freezer. BAY LEAVES These leaves have the ability to break down blood sugar and may be a hope for diabetics. • Adding basil or thyme to vinaigrette will not only enhance the flavor but will help to ensure that fresh produce is safe to eat. pasta or rice. inflammation and pain. 201 . • Use bay leaves in braised meats. soups. • Use it with pasta. They calm stressed skin and enliven the flavor of sugar-free foods.Food Can Improve Your Health TIPS: • Store fresh cut basil on the counter in a cup of water away from direct sunlight. stews. • Substitute bay leaves for salt in water used to cook beans. rice. • The oils in basil are highly volatile and it is best to add this herb towards the end of cooking. spaghetti. BLACK PEPPER Pepper has been used for centuries in traditional Eastern medicine to relieve gastrointestinal distress. chowders. rice puddings. salads and sauces for chicken and fish.
which is a pungent alkaloid antioxidant that looks to be responsible for many health benefits.Mrs. CAYENNE PEPPER This spice is known for its ability to purify the blood. arthritic pain and postoperative discomfort. It is great for improving circulation. CONTAINS: beta-carotene. healing sore throats and promoting sweating to help relieve cold symptoms. A recent study using mice that carried the Alzheimer’s gene found that after 2 weeks piperine improved their memory performance and delayed neurodegeneration in the hippocampus. stroke and pulmonary embolism. Another new study suggests that piperine interferes with the activity of genes that control and promote the formation of new fat cells and may promote a metabolic reaction that helps reduce body fat in other ways. The curcumin in turmeric is poorly bioavailable but when ingested with piperine the effect is to dramatically increase the concentration of curcumin in the blood. the memory center of the brain. • If properly stored whole peppercorns will keep virtually indefinitely. manganese. reduce muscle aches. It is thought to control blood pressure and blood sugar. Piperine enhances the bioavailability of many compounds. • Purchase whole peppercorns and grind them just before use. CONTAINS: bioperine. iron. It assists in weight maintenance by boosting metabolism and helping to burn fat. Patricia Ripenburg Bsc (Agr) Black pepper contains piperine. It can reduce blood cholesterol and triglyceride levels. capsaicin and vitamin A 202 . piperine and vitamin K TIPS: • Store pepper in a tightly sealed container in a cool dark place. In cultures that use larger amounts of cayenne they have a much lower rate of heart attack.
• Chives have a delicate onion flavor that can enhance every food except deserts. reduce blood pressure and to prevent certain types of cancer. • Use it with canned beans and with bitter greens like collards and kale. blood pressure and circulation. ginger and beef and with acidic sauces and marinades. TIPS: • Never cook chives. heart. • If you have a cold make a tea with cayenne and it will help to relieve your congestion. • It pairs well with chocolate. It is effective at treating bleeding problems.coli and its antibiotic properties help prevent gum disease. CHIVES They help to lower blood cholesterol levels. It has unique healing abilities and the highest antioxidant levels of all the herbs and spices with the exception of mint. It helps joints. It has been shown to kill E. colds. diarrhea and digestive disturbances. It promotes 203 . CINNAMON This spice has been prized as a natural remedy in Europe and China. Cinnamon contains anti-inflammatory compounds that can help relieve pain. which will help stop the growth of bacteria and fungi including candida. tooth decay and urinary tract infections. Always add them at the end of meal preparation.Food Can Improve Your Health TIPS: • Cayenne should be stored in a tightly sealed glass jar away from direct sunlight. It is an anti-microbial.
triglycerides. They increase the activity of two of the bodies own antioxidants. Cloves contain antiseptic and germicidal 204 . LDL and total cholesterol. CLOVES They are a very high source of antioxidants. cinnamylacetate. which provide protection from many degenerative diseases and their many health benefits have been known for centuries. flu. fruits.Mrs. indigestion and an upset stomach. iron and manganese TIPS: • Store cinnamon in a glass jar in a cool dark place. chromium. People with type 2 diabetes who consumed 1g of cinnamon per day reduced blood sugar. Researchers found that cinnamon improves insulin resistance by preventing and reversing insulin signaling in skeletal muscle. nuts and liberally in bread or rice pudding. CONTAINS: calcium. catalase and superoxide dismutase. Patricia Ripenburg Bsc (Agr) better cellular blood sugar and reduces oxidative stress from free radicals. It is now being tested for the ability to enhance cognition. dietary fiber. • It can be used a s a seasoning in high carbohydrate foods to lower the impact on blood sugar by slowing the emptying rate of the stomach. They can give relief from respiratory ailments and kill intestinal parasites. • Use it with chocolate. cinnamyl alcohol. • A mixture of cinnamon and honey is said to relieve colds. cinnamaldehyde. It improves fasting glucose levels and assists in regulating metabolism. • In Chinese medicine it is steeped in a tea with ginger to provide relief from colds and flu.
• Use the seeds in stews and curries. sage and pine with the seeds having a milder taste. Cloves alleviate digestive disturbances and are thought to be of assistance in reducing arthritis and muscle pain. • To store cilantro. dietary fiber. eugenol. rice and soups. CONTAIN: anthocyanins. CUMIN SEEDS These seeds stimulate the body’s digestive enzymes. wrap it in damp paper towels and place it in a plastic bag in the refrigerator. TIPS: • They taste of lemon. • Ground coriander is good in salads. manganese. • Add fresh leaves to tomato salsa. potassium and quercetin CORIANDER & CILANTRO This herb aids digestion. flavonoids. calcium. magnesium. They have an exceptional and unusual grouping of phytonutrients and contain an antibacterial compound that may be a natural and safe way to fight salmonella. They have been found to have extremely high levels of antioxidants and plant 205 . phosphorus. • They will balance the flavor of hot and spicy dishes.Food Can Improve Your Health properties that have been used to fight bacteria and fungal infections. reduces intestinal gas and has a cool taste that can also cool an upset stomach or a spicy dish. poached fish or grilled chicken. omega-3 fatty acids. They help lower blood sugar levels and can ease itchy rashes. iron. They act like a mild anesthetic and antibacterial and are often used in mouthwashes and throat sprays.
A 2001 study showed garlic to reduce the risk of catching a cold by 65%. iron. Dill oil is a cure for chapped hands and split nails and will relieve the pangs of overeating. magnesium. They are thought to have an anti-tumor effect. creamy sauces and soups as well as in dips and salad dressings. Dill’s volatile oils help to neutralize some types of carcinogens that are part of the smoke from cigarettes. manganese and monoterpenes TIPS: • For the best flavor snip it with kitchen sheers. In ancient times dill was used to treat diarrhea and heartburn. Patricia Ripenburg Bsc (Agr) phenols and have historically been used to treat a wide range of diseases. GARLIC Garlic is a natural immunity builder and helps prevent sickness and fatigue. dietary fiber. fungi. parasites and viruses. FENNEL SEEDS These seeds have been used for centuries to support healthy digestion. They are relaxing and soothing for the gut and are very effective in the relief of an upset stomach. chicken.Mrs. flavonoids. They are very high in magnesium. CONTAINS: calcium. assist with COPD 206 . grills and incinerators. to keep blood glucose in check and to protect DNA from damage. • It is good on delicate foods such as fish. CONTAIN: antioxidants. • Dill has a mild peppery taste of celery and sweet lemon. bloating and gas. It can kill bacteria in the lungs. iron and plant phenols DILL It has been shown to have bacteria-regulating effects. It has both anti-inflammatory and antibacterial properties and is effective against bacteria.
allyl sulfides. A garlic-rich diet will help ensure healthy blood vessels. stir-fries. Once mixed it takes approx. • It provides a satisfying robustness that can reduce the need for saturated fats. A clove or 2 a day provides substantial protection. sulfur compounds TIPS: • Garlic has a mellow rich onion taste. which forms from natural compounds that are kept separated until the plant is crushed. It has been suggested that garlic may also protect against certain types of cancers. sauces and savory breads. germanium. 207 . casseroles. one of the sulfur compounds found in garlic oil. Garlic may help lower blood pressure. Mince the garlic and give it time for these compounds to form before cooking. 10 minutes for these protective compounds to form. It helps to lower LDL. • Use it in soups. which reduces the chance of a heart attack.Food Can Improve Your Health and treat bronchitis by relaxing the smooth muscle cells in the lungs. Garlic is more effective than some antibiotics when it comes to fighting common food-borne illnesses. prevent heart disease and regulate the metabolism of blood sugar. decrease plaque buildup in the arteries and prevent blood from clotting. Garlic contains allicin. A new study is looking at diallyl trisulfide. as a way to deliver hydrogen sulfide to the heart to reduce tissue damage caused in a heart attack. • It is best when crushed and used raw or lightly roasted for a maximum of 3 minutes. • After crushing the cloves let them rest for 10-15 minutes before cooking so that they can develop compounds that resist the damaging effects of heat. CONTAINS: ajones.
Laboratory studies show that ginger blocks the formation of inflammatory compounds and it has been suggested that it could prevent some of the damage to brain cells that precede Alzheimer’s. Ginger has the ability to suppress appetite. CONTAINS: gingerols and shogaols TIPS: • Ginger has a fresh.Mrs. • Black garlic has been fermented. Patricia Ripenburg Bsc (Agr) • When using fresh garlic in salads or in mashed potatoes use 4 parts cooked garlic and 1 part raw garlic. raise body temperature and increase metabolism. back pain. Ginger also removes toxins and reduces stuffiness due to allergies. It supports healthy digestion (as do papaya and pineapple) and is an effective remedy for indigestion and nausea caused by morning sickness or following chemotherapy or surgery. spicy. GINGER It is closely related to turmeric and is a potent anti-inflammatory that helps to protect against harmful bacteria and fungi. • Start by using ½ clove per serving. The Chinese have used ginger for thousands of years to cure pain. It works to slow an upset GI tract and helps to eliminate excess gas. It has similar health qualities to its fresh counterpart. lemony flavor with a floral note. • It freezes well and is easy to grate when frozen. It is a little sweeter and less pungent with a jelly-like texture and has a licorice-like taste. chronic muscle aches and migraines. Ginger protects against atherosclerosis by lowering cholesterol levels and preventing the oxidation of LDL. 208 . Studies ranging from 3 months to 2½ years have shown very positive results in the relief of arthritis. sinus trouble or colds.
honey and lemon juice to balance blood sugar. curries. stuffing with fish or poultry and in stews or casseroles. • To make ginger tea thinly slice the root. • Use it in clear soups. 209 . TIPS: • Lemongrass has a soft lemon flavor. spicy sauces. fresh fruit compotes and fruit sauces. ginger’s Thai name can be found dried and has a softer flowery flavor. place it in hot water for 1 minute. calm the stomach and help to lower blood pressure. • Remove the dry tops and outer leaves before use. LEMONGRASS It gives food a floral zest and helps balance depression and jet lag. • Try ginger tea for a sore throat. • For topical application grate 2 TBSP ginger. It is used as a treatment for oily skin. • It can be dried and powdered or used fresh. • Use ginger juice if you want to maintain a smooth texture in soups and sauces. wrap it in cheesecloth. frozen. crystallized or powdered. • Galangal or ka.Food Can Improve Your Health • Use it fresh. Asian noodles. boil it for 5 minutes. • Make a drink with ground ginger. let it cool and apply to the affected area. stir-fries. • Add it to chilies. fried rice. strain and add a little honey or lemon juice.
TIPS: • Marjoram tea has historically been used for the relief from asthma. • The longer it cooks the more intense the flavor. Its rosmarinic acid is a potent free radical fighter. 210 . CONTAINS: iron. sinus congestion and stomach pains. coughs. These oils help to relieve stress and may assist with sleep.Mrs. • Oregano has a peppery thyme flavor that blends well without loosing its identity or overwhelming others. OREGANO This herb is very high in antioxidants and is a superstar digestive aid. headaches. It has been shown to lower the risk of cancer. hay fever. It is thought to lower LDL cholesterol. Marjoram may activate cells that aid digestion and assist the cardiovascular system by improving blood circulation and preventing cholesterol buildup. PAPRIKA It is a powerful antioxidant. manganese and vitamin K TIPS: • It will deepen the flavor of soups and sauces. anti-inflammatory and pain reliever. MARJORAM It is thought to have the most fragrant essential oil of all the herbs. Patricia Ripenburg Bsc (Agr) • For a lighter fresher flavor add it near the end of cooking. Oregano is an effective broad-spectrum antibiotic and antifungal and can help to kill candida. fungal and yeast infections.
luteolin). C and K and volatile oils (alpha-thujene. silica. a compound that helps to starve ovarian cancer cells and to improve resistance to the development of cancerous tumors especially in the lungs. PARSLEY It is a multivitamin herb. Parsley helps prevent cancer. myristicin has been effective in inhibiting lung tumor formation. apigenin. vitamins A. green. piney flavor.Food Can Improve Your Health TIPS: • It can be sprinkled on many foods and is especially good on chicken and vegetables. soufflés. which is thought to protect the eyes from UV radiation and retina damage. potassium. It improves digestion by stimulating the release of digestive juices that help with the breakdown of fats and proteins. omelets. iron. Parsley is a mild diuretic and will assist the body in removing the excess salt that impairs arteries for up to ½ hour after ingestion. CONTAINS: calcium. 211 . • Use it in salads. Parsley’s flavonoids contain the antioxidants of vitamins A and C. which help protect against rheumatoid arthritis. eugenol. stews or vegetables. It contains a good amount of luteolin. crisoeriol. soups and stir-fries. folate. Parsley has been reported to inhibit breast cancer cell growth. limonene and myristicin) TIPS: • Parsley has a warm. fish. • Toss fresh parsley over beef. It contains apergen. In animal studies its volatile oil. flavonoids (apiin. cardiovascular disease and other age-related illnesses and it can benefit the urinary tract when taken over the long term.
beta-carotene. potassium. 212 . which helps with digestion and can relieve gas and an upset stomach. to be protective against cancers of the colon. Clinical trials suggest that mint may be beneficial in treating respiratory infections. • Select organic dried leaves to ensure that they have not been irradiated. copper. Its antioxidants support good vision and assist the liver in the elimination of harmful toxins. It can also worsen heartburn that is associated with gastroesophageal reflux disease and complicate gallstones. folate. This oil stops the growth of many different bacteria and certain types of fungus. BEWARE: Do not give peppermint tea to babies or small children as its menthol can cause a choking sensation. colon and muscle spasms and the symptoms of diverticular disease and irritable bowel syndrome. menthol. manganese. phytonutrients. B2 and C TIPS: • Add it to fruit salads and to tomato soup as a garnish. rosmarinic acid and vitamins A.Mrs. nausea. PEPPERMINT This herb increases stomach acidity and secretions. Patricia Ripenburg Bsc (Agr) • To remove the leaves hold the stems and rake it with a fork. lungs and skin and to stop the growth of other tumors. cool spicy foods and clear head congestion. dietary fiber. It can revive itchy skin. iron. CONTAINS: apigenin. which is plentiful in peppermint oil. omega-3’s. Animal studies have shown perllyl alcohol. calcium. perryl alcohol. magnesium. It is used as a chest rub to ease the tightness and breathing associated with a common cold. Peppermint helps relieve indigestion.
dry and dark place. which are cancer-causing compounds that are produced when broiling. Rosemary soothes headaches. 213 . frying or grilling at higher temperatures. nervousness and depression and has been shown to lower heart attack risk by helping to prevent damage to the blood vessels. Adding chopped rosemary to ground beef or chicken helps to prevent the formation of heterocycic amines (HCA’s). concentration and memory. dietary fiber and iron TIPS: • Rosemary has a pine-camphor citrus aroma. stimulating the immune system and improving digestion. • When it is used in a marinade for chicken 99% fewer carcinogenic compounds are formed when grilled over high heat. CONTAINS: calcium. It helps to fight foodborne bacteria and is often used in marinades for this purpose. Rosemary is high in easily absorbable calcium. • It is easy to grow but must be kept in its own pot to control its invasive nature. cineole. • Add it to burgers to slash the production of cancer producing heterocyclic amines by 72%.Food Can Improve Your Health • Dried mint will keep for up to a year if stored in a cool. Its anti-inflammatory compounds have a positive effect on asthma attacks. • Drinking mint tea could help protect against respiratory infections associated with colds and flu. camosic acid. Rosemary contains substances that are useful for increasing circulation. ROSEMARY It increases blood flow to the head and brain and has been shown to improve alertness.
honey. boost cognitive performance and to improve concentration. garlic. rice. Sage improves mood and helps an upset stomach. CONTAINS: carotenoids and B vitamins TIPS: • It pairs well with garlic. Patricia Ripenburg Bsc (Agr) • It pairs well with chili pepper. It has been used in the treatment of cerebrovascular disease for over a thousand years and has been found to increase oxygen to the brain cortex. lamb. • The petals provide the most expensive spice in the world but the less expensive stigmas also contain powerful mood improving ingredients. 214 . Saffron has the ability to help heal the digestive system. It has been shown to be a mood enhancing spice that works at least as well as some anti-depression drugs with fewer side effects. SAFFRON This is the most expensive Persian spice. new potatoes and balsamic vinegar based marinades and vinaigrettes. winter squash. It contains compounds similar to those used to treat Alzheimer’s and preliminary research suggests that it may improve some of the early symptoms. • Use it with duck. bronchial asthma and rheumatoid arthritis. sore throat and gums. SAGE It is an antioxidant that can assist in keeping food from spoiling and extend its shelf life. • Mince rosemary leaves are prickly so mince them well before adding them to foods. lavender and onion.Mrs. It is recommended for people who have inflammatory conditions like artherosclerosis. green beans. shellfish and tomatoes.
duck. • Its taste is reminiscent of thyme. • Toss it with vegetables just before serving. TIPS: • Savory helps to blend the various flavors of a dish. • It is especially good with beef and pork. TARRAGON It is a good source of potassium with only basil and turmeric providing more. The rutin it contains can help to regulate blood pressure. phenolic acids (rosmarinic acid). vitamin K and volatile oils TIPS: • Use the plain green sage for cooking and the others only for garnishes. stews and sauces. luteolin). It helps to control diarrhea but at present no studies have been done on savory.Food Can Improve Your Health CONTAINS: flavonoids (apigenin. soups and squash dishes. • Use it in soups. • Make some sage tea with lemon juice and ginger to soothe a sore throat. • Use sage with almost anything including cheese. meat. sausage. • Whenever possible use fresh sage. 215 . pork. diosmethin. • Sage has a soft savory taste. SAVORY This herb has been used historically as a love potion. poultry.
It has respiratory-healing properties and can fight inflammation caused by atherosclerosis. soups. Patricia Ripenburg Bsc (Agr) CONTAINS: potassium and rutin TIPS: • Use it to replace salt in salad dressings and marinades. • Use tarragon in béarnaise and hollandaise sauce and to enhance creamy soups and mayonnaise. CONTAINS: apigenin. • Thyme has a green slightly peppery taste with a touch of clove. which has antiseptic and antibacterial properties and keeps the mouth and gums healthy. • When it is combined with lemon juice and olive oil it has a sweet licorice-like taste. THYME This herb contains thymol. Thyme can kill the bacteria. 216 . Its high iron content is available to the body when it is eaten with foods containing vitamin C. which lead to staph infections. iron and thymol TIPS: • It is effective at marrying flavors. • It is excellent with lemon but does not go well with many other herbs. asthma and rheumatoid arthritis.Mrs. • Use it in stews. polenta. It is used in many commercial mouthwashes for this purpose. • Add it to food just before serving. risotto and vinaigrettes.
anticancer. Curcumin blocks the cox-2 enzyme that plays a role in transmitting pain signals and it is often prescribed for pain relief and has been used in traditional medicine to ease the pain of bruises. joint inflammation. chronic illnesses. which is the main ingredient in prepared mustard and curry. 217 . It is these properties that are believed to give protection from Alzheimer’s. Turmeric is thought to be helpful in the prevention and treatment of allergies. sprains and strains. Curcumin. antifungal.Food Can Improve Your Health • Adding thyme or basil to vinaigrette will not only enhance the flavor but it will help to ensure that the fresh produce is safe to eat. another ingredient in turmeric has been proven to have antibacterial. Turmeric activates a system in brain tissue that causes the release of the brain protective antioxidant bilirubin. diabetes and malignant diseases. Laboratory studies have shown that it prevents amyloid plaque formation in animals and counteracts cognitive impairment caused by traumatic injury. arthritis. antioxidant. antiviral. The population of rural India has one of the lowest rates of Alzheimer’s in the world and it is thought to be due to the considerable use of turmeric. It is used to treat rheumatoid arthritis and can help ease joint and muscle pain. anti-tumor and anti-amyloid abilities and fights memory-destroying plaque. Alzheimer’s. This spice dramatically increases the level of antioxidants in the body and may halt the production of proteins that are linked to the destruction of nerve cells. anti-inflammatory. • Add it in the last few minutes of cooking. It is still unclear if the beneficial effects of turmeric are able to get into the brain’s cells when it is not mixed with the oils used in cooked Indian dishes. TURMERIC Researchers in Thailand found that adding a turmeric extract to the traditional drug regimen given to heart bypass patients before surgery reduced the danger of heart attack by 65%.
It is effective at protecting against against cancer and inducing the death of colon cancer cells. 218 . iron. Turmeric helps break down fat and to regulate metabolism. manganese. Curcumin has shown good preliminary results in its ability to suppress enzymes that activate carcinogens. it is thought to boost the immune system and it may be effective in treating inflammatory bowel disease. It inhibits the growth of skin cancer and slows the spread of breast cancer into the lungs. a day has been shown to reduce tumor growth. will enhance the absorption of turmeric.Mrs. Preliminary studies in Austria suggest that it also seems to delay liver damage that can eventually lead to cirrhosis. which is found in black pepper. It is a digestive aid and wound healer. Turmeric is said to stop leukemia cells from multiplying and to assist in fighting cancer at all stages. • Handle it carefully as it will stain easily. Preliminary studies have shown it to inhibit cancer cell growth and suppress enzymes that activate carcinogens. It helps to decrease estrogen and as little as 1 tsp. CONTAINS: curcumin. It can reduce the risk of diabetes. soups or stews it adds a complex depth of flavor. Turmeric has the ability to reduce the carcinogenic compounds that are formed when meats are barbecued. potassium and vitamin B6 TIPS: • It has a peppery slightly bitter taste but when added to chilies. dietary fiber. Patricia Ripenburg Bsc (Agr) Curcumin has very strong effects similar to potent drugs without the toxic effects. • Piperine. boiled or fried. lower cholesterol and it has been used in the treatment of bronchial asthma.
Check the label to see that there is only one 219 . • Use it in rice dishes. If you have a lot of mucous you should not eat heat-processed honey. C-reactive protein.Food Can Improve Your Health • It is commonly used in curries and with lentils. • It has been shown that the amount of curcumin reaching the blood stream is much higher when it is ingested with piperine. including some serious ones that don’t respond well to other treatments. It promotes relaxation and it has antibacterial properties that prevent infection from minor abrasions. HONEY It contains 18 amino acids and small amounts of many enzymes. look for raw unprocessed honey. which is found in black pepper. Manuka honey from New Zealand contains compounds that have more potent antibacterial effects and has been reported to inhibit more than 80 species of bacteria. HONEY WITHOUT BENEFITS Honey is often excessively filtered with all the health giving pollen removed. minerals and vitamins and it does not disrupt the body’s mineral balance like white sugar. soups and stews or in rubs and vegetable dips. Consuming raw local honey for a couple of months before allergy season can assist the body to become accustomed to pollen and increase natural immunity. It was used in ancient times as a remedy to help heal many types of wounds. A small study found that honey could increase HDL cholesterol and lower LDL cholesterol. homocysteine and triglycerides. It can increase the level of antioxidants in the blood. How this works is not yet understood. Using honey correctly to treat serious wounds needs to be done by someone with extensive knowledge and only prepared dressings should be used for this purpose.
glucose oxidase. It is very low in calories and high in fiber and vitamin C. JICAMA This is a crisp and slightly sweet root vegetable. • Dark honey has higher antioxidant content. It is a good source of the blood pressure lowering mineral potassium. lactobacilli. pinocembrin and potassium TIPS: • It raises insulin only slightly and is a good substitute for sugar and corn syrup. HORSERADISH It is a cruciferous vegetable that kills bacteria and improves collagen maintance. fructose/glucose. It is known to have diuretic properties and has been used to treat many minor health problems having a good effect on sinus congestion. Purchase organic honey or honey from farmers markets. • Use it to add crunch to a green salad. WASABI has antibacterial properties and may help to protect from food borne illnesses. TIPS: • It has a mild flavor similar to an unripe pear. CONTAINS: amino acids. calcium. Patricia Ripenburg Bsc (Agr) ingredient listed. 220 . • It can be cooked in a variety of sweet and savory dishes or eaten raw.Mrs.
iron. protease inhibitors. fiber. CONTAINS: dietary fiber. copper. immune system and vision. • Slice them over yogurt or on a salad. protein (½ cup = 9g) and folate. phytonutrients. protein and vitamin B1 221 . Kiwi is very high in antioxidants and vitamin C and has the ability to protect human DNA from oxygen-related damage. folate. molybdenum. The Shanghai women’s health study concluded that the consumption of legumes was inversely associated with the risk of type-2 diabetes. phosphorus. tryptophan.Food Can Improve Your Health KIWIFRUIT This fruit can assist in the reduction of the stress hormone cortisol. Volunteers consuming 2-3 kiwifruit a day for a month reduced their potential for blood clot formation by 18% and lowered their triglycerides by 15% more than the control group. Their iron will increase energy and they have been touted as an anti-ageing food. saponins. They help to lower cholesterol. manganese. potassium and vitamin C TIPS: • When they are ripe they should yield to a gentle pressure. • Ripe kiwi may be stored in the refrigerator or at room temperature. protein. tyrosine kinase inhibitors. which is responsible for fat storage. Lentils may lower the risk of heart disease and inhibit cancer. CONTAIN: calcium. stabilize blood sugar and alleviate constipation. LENTILS They offer substantial amounts of phytochemical power and are a good source of calcium and iron and an excellent source of fiber (½ cup = 8g). It assists the cardiovascular system. potassium. plant sterols.
Patricia Ripenburg Bsc (Agr) TIPS: • They do not need soaking and they cook quickly. • Their red skin turns dark brown when they are refrigerated but their taste is not changed. • They are mostly eaten raw or used in desert dishes. • They do not ripen after being picked and should be kept refrigerated. • Make a dip with cooked pureed lentils. • Lentils come in many colors and they are budget friendly. The anti-inflammatory properties of mangos may help to alleviate asthma symptoms.Mrs. LYCHEE This fruit contains a very high level of heart healthy polyphenols and plays an important role in fighting degenerative diseases such as cancer. TIPS: • Their fresh fruit has a delicate perfume flavor. 222 . yogurt and lemon juice. MANGO This fruit is very high in vitamin C. with one fruit providing 80% of the daily value. garlic. • The dried fruit is known as lychee nuts. • Retain their heart-healthy soluble fiber by reducing the amount of cooking water and using it in other dishes. • To improve iron absorption eat foods high in vitamin C with lentils.
fiber. It is high in both manganese and zinc. They have been used to fight heart disease and both internally and externally to treat a variety of diseases and conditions. colon and prostate cancers. magnesium. copper. potassium. • They have a long thin pit so to slice them cut a little off one end then stand them upright and cut straight down the sides. • Serve them sliced on salads or added to yogurt. B6. halt heart disease and eliminate free radicals before they can cause cancer. Mangos help to lower LDL cholesterol and to prevent night blindness. pectin. which can preserve youthfulness. 223 . superoxide dismutase. which are important for immune system function. MAPLE SYRUP It has an even higher concentration of minerals than honey. • They make a great salsa when combined with cilantro. iron. quercetin and vitamins A. More than 300 different enzymes in the body require zinc. CONTAINS: antioxidants. lime juice and zest. phenols. which assists in preventing oxidative damage to the lining of blood vessels. Maple syrup increases the activity of the body’s own antioxidant. CONTAINS: manganese and zinc TIPS: • Maple syrup should be refrigerated after opening. E and K TIPS: • Mangos are low in calories. jalapeno pepper.Food Can Improve Your Health They contain phenolic compounds that have powerful antioxidant and anticancer properties. which protect against breast. C.
B1. Patricia Ripenburg Bsc (Agr) • The lighter the color of the syrup the more delicate the flavor. Cantaloupe assists carbohydrate metabolism and blood sugar stability.Mrs. This combination covers all areas against damage from oxygen free radicals. B5. MELONS–CANTALOUPE AND WATERMELON CANTALOUPE It is a very popular and nutritious melon. B3. C and K TIPS: • Cutting the melons under water and refrigerating immediately will keep it nutritious and ready to eat for a week. CONTAINS: beta-carotene. • Choose the ripest melon to maximize its antioxidant levels. 224 . It is extremely high in beta-carotene and vitamins A and C. folate. stirring with a silicon spatula for 20-30 seconds. • A ripe melon will smell slightly sweet. B6. However. it is in the middle range of the glycemic index and diabetics should eat cantaloupe in moderation. potassium and vitamins A. It has been found that a diet high in vitamin A can help to reduce the effects of smoke and offer an explanation as to why some smokers do not develop emphysema. melt a little butter in a saucepan. Its beta-carotene and vitamin C are important nutrients for vision and can reduce the risk of developing cataracts. be heavy for its size and sound hollow when tapped with the palm of your hand. • To warm it. add the syrup and let it simmer. dietary fiber. • Store a whole cantaloupe at room temperature for a few days to allow it to become softer and juicer. magnesium.
arthritis. • Choose a melon that has a different color on one side.Food Can Improve Your Health • Due to the risk for salmonella a cut cantaloupe that has been kept at room temperature for 2 hours is no longer safe to eat. lung and prostate cancers. potassium and vitamins A. This is where it was resting on the ground while ripening. 225 . lycopene. B1. The lycopene it contains has been found to be protective against breast. colorectal. atherosclerosis and diabetes. citrulline. If this color difference is missing the fruit may have been picked prematurely. WATERMELON This melon is high in beta-carotene and vitamin C. endometrial. CONTAINS: beta-carotene. • Uncut watermelon will maintain 40% more nutrients if it is stored at room temperature • Cut and chilled watermelon will retain its nutrients for at least 6 days. magnesium. It may reduce the risk of colon cancer and heart disease. Watermelon is an excellent source of citrulline and lycopene and its antioxidants are very good at neutralizing free radicals and protecting vision. • Antioxidant levels rise as the fruits ripen and are highest just before they spoil. which help to reduce inflammation that is associated with conditions like asthma. • Green tea and foods rich in lycopene such s watermelon have a greater protective effect on the prostate when consumed together. B6 and C TIPS: • Roast the seeds for a healthy snack.
Patricia Ripenburg Bsc (Agr) • Cut fruits spoil before they lose a significant amount of nutrients. stews or soups. meatloaf. ginger. sodium. • Use it in place of salt in marinades. vitamins B12 and K and zinc TIPS: • It is quite high in sodium but a little goes a long way. it can also be made from barley. • For a great contrast serve it with spicy foods. Data suggests that consumption of miso may be partially responsible for the lower incidence of breast cancer in Japanese women. protein. • It has a buttery texture that lends itself to a wide variety of uses.Mrs. It is made using a vitamin B12 synthesizing fungus and because it is fermented in this way it is commonly used as a B12 source for vegans. • Blend watermelon with ice and lemon or lime juice for a refreshing drink. 226 . wheat or a combination of the above. tryptophan. • Miso is usually made by the fermentation of soybeans. • The lighter colored misos are less salty and softer in flavor with the darker varieties being saltier and more intense. MISO It is high in protein and low in calories. buckwheat. • It stores for a year if refrigerated in a sealed container. manganese. However. omega-3 fatty acids. Miso has a unique nutritional profile that boosts the immune system. CONTAINS: copper. rice. dietary fiber.
thioproline. 227 . They are full of a powerful antioxidant that is not destroyed during cooking. CONTAIN: ergosterol. B3. selenium. They have many anti-cancer properties and their extracts are used as adjunctive therapy to strengthen the immunity of cancer patients during chemo and radiation. heart disease. are enoki. reduce LDL cholesterol levels and increase HDL cholesterol. OYSTER. It is a very good source of iron and 1 TBSP provides approx. lentinula edodes. SHITAKE. selenium and vitamin B6 MUSHROOMS–CRIMINI. iron. ENOKI. eritdenine. oyster and shitake. Molasses is a healthy sweetener that is an excellent source of a large variety of health promoting minerals. copper. potassium.Food Can Improve Your Health MOLASSES–BLACKSTRAP It is a byproduct of the process of refining sugar cane into table sugar. • 1cup of mushrooms exposed to UV light contain all the vitamin D needed for the day. maitaki. magnesium. 20% of the daily recommended value without including fat. Mushrooms help manage cancer. Blackstrap molasses may prevent an irregular heartbeat. the nutritional panel may only show this information on organic molasses. B6 and D TIPS: • Eat mushrooms well cooked and reduce your consumption of commercial button mushrooms including crimini and Portobello. However. CONTAINS: calcium. viral infections and autoimmune diseases such as lupus and rheumatoid arthritis. MAITAKE. WHITE BUTTON MUSHROOMS The mushrooms. mycelium. PORTOBELLO. lentinan. which enhance immune function and help to prevent illness. and vitamins B2. manganese. Molasses has many heart protective nutrients.
Mrs. Patricia Ripenburg Bsc (Agr)
• When using dried mushrooms use the soaking water in order not to lose the water-soluble B vitamins. • Keep mushrooms in a paper bag not plastic. • Mushrooms need to be cooked well in order for them to give up their health benefits. CRIMINI MUSHROOMS CONTAIN vitamins B1 and B2 and are high I fiber TIPS: • They have a meaty flavor and texture. • They can be used to reduce the amount of meat and poultry in many recipes. ENOKI AND SHITAKE AND OYSTER MUSHROOMS They contain the powerful antioxidant ergothioneine that is not destroyed during cooking. ENOKI This is a long white mushroom that is traditionally used in soups. It is grown on a substrate of corncob and sawdust. They are very delicate and have a crisp texture. They should be added toward the end of cooking. MAITAKE MUSHROOMS These mushrooms are packed with antioxidants and potassium and are considered to be the most powerful antiviral and immune-boosting mushroom. They are known to lower the risk of high blood sugar, high blood pressure and stroke. Maitake are thought to be able to shrink tumors are to reduce the symptoms of chemotherapy. Aids patients use them to reduce their symptoms and slow the progression of the disease.
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OYSTER MUSHROOMS They contain beta-glucans, which helps with the elimination of cholesterol and lovastatin, which reduces cholesterol in the liver. Oyster mushrooms have significant antibacterial activity. SHITAKE This mushroom is known as “the star mushroom”. Shitakes are thought to have immune modulating, anti-viral and cholesterol reducing properties. Their extracts are used as adjunctive therapy and have been linked to reducing gastric cancers. CONTAIN: copper, coumarin, ergothioneine, minerals, polysaccharides, sterols and vitamins PORTOBELLO TIP: • Gently scrape the mushrooms to remove the feathery gills that can impart a muddy taste. WHITE BUTTON MUSHROOMS These mushrooms have been effective in preventing breast and prostate cancer in both animal and human cells. NUTS–ALMONDS, BRAZIL NUTS, CASHEWS, CHESTNUTS, HAZEL NUTS, MACADAMIA NUTS, PEANUTS, PECANS, PINE NUTS, PISTACHIOS AND WALNUTS Nuts are a source of powerful phytochemicals that could keep you protected against cancer and many chronic diseases. Studies have concluded that people who added nuts to an already healthy diet lowered their LDL cholesterol levels in 2 weeks and that they substantially reduced their risk of fatal heart disease. The arginine that nuts contain is needed by nitric oxide to enable the blood vessels to remain relaxed and open. Nuts may lower the risk of Alzheimer’s, cancer and cardiovascular disease. Studies have shown that subjects consuming nuts 4 times a week had
Mrs. Patricia Ripenburg Bsc (Agr)
a 37% reduced risk of coronary heart disease and consuming a moderate amount of nuts 5 or more times a week cut the risk of dying from heart disease by 48% and is associated with a reduced risk of weight gain. CONTAIN: arginine, copper, finer, magnesium, manganese, monounsaturated fats, polyunsaturated fats, protein, tryptophan, vitamin E and several important micronutrients TIPS: • They have no cholesterol but are high in calories so be mindful of the amount you consume. • Eat a small handful of nuts as a snack and substitute nuts for cookies and chips in your diet. • The easiest way to toast nuts is on a baking sheet in a 375 oven for 5-15 minutes. Check them often and stir them occasionally. Take them out just before they are done, as they will continue to cook for a while after they are removed from the heat. • Toast nuts by heating a heavy skillet over medium-high heat, reduce the heat to low and add the nuts stirring constantly until they start to brown. • Keep the salt content down by mixing one or two salted varieties with unsalted ones. ALMONDS These nuts contain heart-healthy polyphenols and omega-3’s. They are able to lower LDL cholesterol, protect against atherosclerosis, high blood pressure diabetes and cardiovascular disease. Whole almonds with their skin provide the most benefits to the heart. The flavonoids found in the skin react with vitamin E in the nutmeat to increase the antioxidant benefit by more than double the sum of both.
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Almonds are an excellent source of vitamin E with ¼ cup providing 40% of the DV . They are one of the most nutritionally dense nuts and are higher in protein than most vegetable sources. BEWARE: There are new regulations in place requiring the pasteurization of almonds in order to reduce contamination with Salmonella bacteria. One method is to expose the nuts to steam and the other is fumigation with propylene oxide. The use of propylene gas is not good as it is classified by the U.S. Environmental Protection Agency as a probable human carcinogen, however, this gas cannot be used if the almonds are going to be sold as organic. Growers can receive exemption to these requirements if they can show their handling process is able to achieve the same reduction in Salmonella bacteria or if they sell a limited amount directly to customers. CONTAIN: calcium, choline, copper, dietary fiber, flavonoids, folate, iron, magnesium, manganese, omega-3 fats, phosphorus, potassium, protein, tryptophan, vitamins B2 and E and zinc ALMONDS AND WALNUTS They contain natural sterols that reduce cholesterol. To use them for this purpose eat a small handful of approx. 1 oz. a day. BRAZIL NUTS The Brazil nut tree can reach a height exceeding 150 feet and can live 800 years. The Amazon is the only place that these nuts have been successfully grown. These nuts are rich and buttery and contain 9 essential amino acids and heart healthy fats. They are high in copper, phosphorus and magnesium and are extremely high in selenium. It is recommended to eat these nuts sparingly as selenium toxicity although rare can cause gastrointestinal distress, hair loss and fatigue. The selenium found in Brazil nuts assists in the regulation of the thyroid gland and helps antioxidants fight free
Mrs. Patricia Ripenburg Bsc (Agr)
radical damage that can cause cancer. Selenium also plays a role in the prevention of cataracts and heart disease. CASHEWS They contain good amounts of proanthocyanidins, which is a class of flavanols that starve tumors and prevent cancer cells from dividing. Cashews can help to reduce colon cancer risk. They are rich in oleic acid, which is the heart-healthy monounsaturated fat found in olive oil. CONTAIN: 1 oz. provides 30% of the DV for copper and iron and 20% of magnesium, oleic acid, proanthocyanidins and small amounts of omega-3 fatty acids CHESTNUTS They are the only low-fat nuts. Chestnuts are a good source of fiber and vitamin C. HAZELNUTS aka FILBERTS These nuts contain good amounts of copper, magnesium, manganese, phosphorus and vitamins B2 and E. MACADAMIAS This nut is native to Australia. It is the youngest of the edible tree nuts. 83% of the fats found in macadamias are good fats. They are a good source of protein and they are high in copper, magnesium and manganese. PEANUTS Peanuts are legumes but most people consider them to be nuts. A Shanghai Women’s Health study concluded that the consumption of legumes was inversely associated with the risk of type-2 diabetes. The powerful polyphenols found in peanuts are stronger than those found in apples, beets and strawberries. When roasted their overall antioxidant content rises by 22%.
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Peanuts and peanut butter have the ability to reduce hunger for up to 2½ hours without encouraging the consumption of extra calories. CONTAIN: copper, folate, magnesium, manganese, monounsaturated fats, phosphorus, protein, tryptophan and vitamins B3, B7 and E PECANS These nuts are the only tree nuts that are native to North America. Pecans contain small amounts of omega-3’s and good amounts of vitamin B1 and many other compounds. PINE NUTS They are rich in antioxidants, calories, minerals and vitamins. Their calories come from monounsaturated fatty acids, which lower LDL and raise HDL. Pine nuts have a high protein content and good amounts of copper, magnesium, phosphorus, vitamins B1, B2, B5, B6, B9 (folate) and E, zinc and 120% DV of manganese. TIPS: • Unshelled nuts have a long shelf life. • Store shelled kernels in an airtight jar in the refrigerator. • Some people may be allergic to pine nuts and cross-reactions may occur with cashews and pistachios. PISTACHIOS They are one of the oldest edible nuts. Pistachios contain good amounts of copper, fiber, manganese, phosphorus, vitamin B6 and phytosterols that help control blood sugar and block cholesterol absorption. They are rich in both lutein and zeaxanthin, which are antioxidants that increase HDL, lower LDL and help keep eyes healthy.
Mrs. Patricia Ripenburg Bsc (Agr)
WALNUTS These nuts have 33 different beneficial nutrients. Walnuts are thought to be good for the brain and are thought to reduce the risk of atherosclerosis, Alzheimer’s and Parkinson’s. Some of the phytonutrients found in walnuts are not found in other commonly eaten foods. They have antioxidant phytonutrients and anti-inflammatory nutrients that protect LDL cholesterol from oxidation. They may be responsible for decreased risk of breast and prostate cancers. Walnuts are a rich source of plant sterols, which play a significant role in lowering serum cholesterol. They have been found to improve heart cell function and blood vessel function in type 2 diabetics. Their high levels of the essential amino acid L-arginine promote healthy blood pressure. They contain the immune supportive antioxidant compound ellagic acid, which also appears to have anticancer properties. Walnuts along with pecans and chestnuts have the highest antioxidant content of all nuts. They are very high (6=1,000mg) in ALA omega-3’s making them an excellent source for vegetarians. This omega-3 could reduce high triglyceride levels, improve mood and protect against cardiovascular disease and metabolic syndrome. CONTAIN: copper, ellagic acid, folate, iron, L arginine, magnesium, manganese, monounsaturated fats, morin, omega-3 fatty acids, phenols, plant sterols, protein, quinone, juglone, tannin, tellimagrandin, tryptophan, gamma-ocopherol (form of vitamin E), vitamin B6 and zinc TIPS: • The skin of the nut contains 90% of the phenols. • Recommendations are to eat 7-8 walnuts daily for statistically significant benefits.
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OATS They have an impressive nutritional profile and retain their bran and germ when hulled. One cup of oats provides 6g of protein and 4g of fiber. Their fiber has beneficial effects on cholesterol levels. Eating whole grains such as oats will help to stabilize blood sugar and prevent heart disease. Oat consumption is associated with a reduction of the progression of cardiovascular disease. Beta-glucan one of the components of oats has been shown to shorten the immune systems response time. CONTAIN: antioxidants, dietary fiber, beta-glucan, magnesium, manganese, phosphorus, selenium and zinc TIPS: • Oat groats are whole oats with the outermost inedible hull removed. • Irish or steel-cut oats are groats that have been chopped into pieces to reduce their cooking time. These pieces digest slower and take longer to be converted into sugar. They are chewy and are low on the glycemic index. • Rolled oats are produced by steaming, flattening and drying the oat groat. They are still considered a whole grain even though they are partially processed. OLIVES They are a large part of the Mediterranean diet that has tremendous health benefits. It is not entirely clear if these benefits come from the components themselves or their combination with others contained in fatty fish vegetables and whole grains. Olives provide almost half of all the dietary fat in the Mediterranean area. An Italian study found that older adults who had higher intakes of these fats had higher mental scores.
Mrs. Patricia Ripenburg Bsc (Agr)
Olives contain oleocanthal, which blocks the enzymes that produce inflammation. It is full of antioxidants and heart healthy monounsaturated fats, which is the healthiest fat for the prevention of heart disease and keeping cognitive abilities strong. Olive oil is one of the best dietary sources of vitamin E. It helps to clear cholesterol from arteries, lower LDL and raise HDL cholesterol. It contains anti-cancer properties and may help to manage diabetes, rheumatoid arthritis, stroke and breast and colon cancer. Olives have a mild blood thinning effect that may assist the flow of nutrients throughout the body. It has been found that oleic acid and hydroxytyrosol in olive oil could help reduce the effects of pancreatic cellular damage. BLACK OLIVES These olives are higher in antioxidants and phenols. KALAMATA OLIVES They are thought to be the best olives for colon cancer protection. CONTAIN: antioxidants, hydroxytyrosol, lignans, monounsaturated fat, oleic acid, oleuropein, omega-3’s and phenols (hydroxytyrosol) ONION FAMILY: IN ORDER OF IMPORTANCE: SHALLOTS, WESTERN YELLOW, NORTHERN RED, EMPIRE SWEET, WESTERN WHITE, IMPERIAL VALLEY SWEET AND VIDALIA Onions have antibiotic properties and are noted for their power to protect against cancer, cardiovascular disease and constipation. Their high concentration of polyphenols can reduce the inflammatory effects of coronary artery disease. They also reduce diabetic symptoms by bringing down high blood sugar by 70%, lowering blood pressure and LDL cholesterol and raising HDL cholesterol.
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Onions reduce the risk of many types of cancer, with red onions being approx. 60% more potent than the white. Serve onions raw or sautéed as boiling reduces their cancer-fighting abilities by 30%. The recommendation is to eat them daily. CONTAIN: anthocyanin, apigenin, diallyl sulfide, fiber, fructooligosaccharides, kaempferol, lutein, myricetin, quercetin and zeaxanthin TIPS: • Store onions in a cool dark well ventilated place as light can cause them to become bitter. • Cut them thinly and let them sit for 5-10 minutes before cooking to enhance their health advantages. • The more tears the healthier the benefits. • To reduce some of your tears chill the onion for ½ hour before cutting. RED ONIONS They contain a highly concentrated source of polyphenol antioxidants that can reduce the risk of heart disease. SCALLIONS AND LEEKS They possess a unique combination of flavonoids and sulfur containing nutrients. They have compounds in their green tops that help prevent cell damage, which could lead to atherosclerosis, cancer, cataracts, heart disease and macular degeneration. Scallions and leeks contain kaempferol, which has been shown to protect the lining of blood vessels from damage. CHIVES AND RED ONIONS They are an important source of quercetin.
Mrs. Patricia Ripenburg Bsc (Agr)
CHIVES They help to lower blood pressure and cholesterol levels and to prevent certain types of cancer. LEEKS Leeks especially the dark green parts contain beta-carotene, which the body converts to vitamin A. TIPS: • Use the green tops of scallions and leeks. • Cut scallions and chives with scissors as they bruise easily. • The onion family has a high water content, a short shelf life and need to be stored in the refrigerator. PAPAYA This fruit assists in the maintance of the cardiovascular system and protects against colon cancer. Its beta-carotene and lycopene fight free radicals that can cause cancer. A clinical trial concluded that papaya extract provided neuroprotection against oxidative stress. Papaya contains papain, an enzyme that helps to digest proteins and lower inflammation. It is high in antioxidants and enzymes and has been used topically as a poultice to treat skin wounds and ease pain. Papaya also helps to maintain blood glucose levels and prevent ageing. It is effective against the build-up of mucous and sinus pressure pain and is beneficial in protecting the gastric mucosa. It could also help ease the pain of heartburn and ulcers. CONTAINS: beta-cryptoxanthin, calcium, carotenes, dietary fiber, flavonoids, folate, lycopene, magnesium, papain, phosphorus, potassium, iron and vitamins A, B, C and E TIPS: • Store ripe papayas in the refrigerator and use ASAP.
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• To ripen papaya leave it at room temperature for a few days or place it in a paper bag with an ethylene producing fruit or vegetable such as apples, apricots, Asian pears, avocados, bananas, cantaloupe, mangos, melons, nectarines, passion fruit, peaches, pears, plums and tomatoes. • Add papaya to a smoothie or a fruit salad. • The seeds are edible and can be blended into a creamy dressing. • It is full of enzymes that can be used to exfoliate and reduce fine lines around the lips and mouth. To use for this purpose apply, let dry and rinse it off after 15 minutes. PARSNIP This root vegetable is a relative of the carrot. They are richer in vitamins and minerals than carrots and are sweeter when cooked. CONTAIN: fiber, potassium and vitamins C and K TIPS: • Use them in casseroles, stews and soups. • When growing parsnips be careful that bare skin does not come into contact with the shoots and leaves, which can cause an allergic photosensitive reaction. • To prevent the parsnips from becoming mushy add them near the end of the cooking time. • Keep parsnips under water to stop them from turning dark when exposed to air • Steam small tender parsnips and then scrape off the skin to preserve their nutritional value. • They can be grated and added to a salad.
Mrs. Patricia Ripenburg Bsc (Agr)
PASTA When pasta is cooed al dente, with tooth, it has a lower glycemic index than when cooked to the soft stage and that helps to minimize spikes in blood glucose levels. The best past choices include bean thread noodles, organic pastas, part whole wheat pastas, rice noodles or buckwheat noodles like Japanese udon and soba. TIPS: • Keep portions small. Recommendations are to eat 1-1½ cups a week. • When using pasta in soups add it in the last few minutes. PEARS They are one of the richest fruit sources of fiber along with apples, dates, figs and prunes. The consumption of fruits like pears is protective against age-related macular degeneration. Their fibers are able to bind together with bile acids and decrease the synthesis of cholesterol and to bind to cancer-causing chemicals in the colon. Pears are a good source of copper, which is necessary for the production of superoxide dismutase, an enzyme that eliminates the superoxide radicals generated during normal metabolism. Pear flavonols found in the red-skinned varieties help to improve insulin sensitivity in type-2 diabetics. CONTAIN: copper, fiber and vitamins C and K TIPS: • Pears should be left at room temperature to ripen. • Once ripe pears will hold in the refrigerator for a few days.
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• Prevent oxidation by applying citrus juice to cut surfaces. • Purchase organic pears as they are heavily sprayed. PEAS–BLACK-EYED PEAS AND GREEN PEAS BLACK-EYED PEAS They contain many vitamins and minerals and a wealth of nutrients. They have considerable nutritional value with 1 cup providing 11g of fiber. CONTAIN: calcium, fiber, folate, iron, magnesium and potassium TIPS: • Soaking will shorten the cooking time but it is not essential for these peas. • Peas that are placed in water, brought to a boil and allowed to stand off heat for an hour will cook in 1 hour. GREEN PEAS These peas contain an unusual combination of anti-inflammatory phytonutrients and antioxidants that may be responsible for a reduction in type-2 diabetes. Green peas may assist with cardiovascular, bone and gastrointestinal health. They are a great source of coumestrol, which is a polyphenol that a Mexican study found lowered the risk of gastric cancer. Even though some of the fat-soluble nutrients are found in small amounts the high quality fat content of this legume helps to provide those nutrients to the body. There have not been many studies done on green peas to define their health benefits, however, considering their outstanding nutrient content they should be included in your diet.
Mrs. reduce inflammation and increase the metabolism of fat. and shingles. B3. vision loss and nasal congestion. C and K PEPPERS–BELL PEPPERS. phenolic acids. HOT CHILES These hot peppers stimulate digestion and improve circulation throughout the body. eczema. saponins). chlorophyll. B1. B2. Capsaicin is the compound that provides the spicy heat to hot peppers and research suggests that its long-term consumption helps relax blood vessels. which are similar to but gentler chemicals than those found in the hot varieties. phytonutrients (coumestrol. manganese. folate. They have been shown to reduce cholesterol and triglyceride levels and may enhance the metabolism of fat. MILD CHILES They contain capsinoids. It stimulates enzymes that are responsible for detoxifying the liver and may be useful against inflammatory health conditions. protein. zeaxanthin and vitamin C capsaicin. lutein. These capsinoids 242 . They stimulate digestion and improve circulation. Patricia Ripenburg Bsc (Agr) CONTAIN: ALA omega-3’s. Chili peppers are very high in vitamin C. magnesium. which assists collagen and has the ability to reduce wrinkles. which is a pungent compound that gives them their spiciness and increases metabolism. tryptophan and vitamins A. flavanols. CONTAIN: beta-carotene. BELL PEPPERS These peppers are a better source on vitamin C than citrus fruits. HOT CHILES AND MILD CHILES They offer great protection against heart disease. B6. copper. The capsaicin in chili peppers may prevent blood clots and when applied topically it can reduce the symptoms of arthritis. iron. omega-6 fatty acid. dietary fiber. antioxidants. phosphorus. The hot peppers contain capsaicin.
• Usually the smaller the pepper the hotter it is. • They add interest to otherwise bland foods. Their soluble fiber assists in the prevention of type-2 diabetes by helping to normalize blood sugar levels and increasing insulin sensitivity. PLUMS AND PRUNES They are a great source of antioxidants and fiber and contain unique antioxidant phytonutrients. They are also well known for their ability to prevent constipation and they play a large roll in the health of the digestive system. especially when they are combined with herbs that add aroma and contrast to their fire. to increase bone mineral density of the forearm and spine and to assist in reversing some bone damage. BEWARE: Prunes contain measurable amounts of oxalates and those with kidney or gall bladder problems may want to avoid them. 243 . • If using chipotle chilies in adobo sauce freeze the extras in small disposable plastic cups. Plums and prunes are highly nutritious and have been shown to fight osteoporosis.Food Can Improve Your Health have the same effect as capsaicin and may increase the stomach cells ability to resist infection. The ability of plums and prunes to increase iron absorption has been well researched and documented. TIPS: • When handling hot chilies wear protective gloves. This fiber helps prevent heart disease and also slows the rate that food leaves the stomach. • After handling hot peppers wash your hands very well before touching your eyes. which helps to prevent overeating and weight gain.
Mrs. Patricia Ripenburg Bsc (Agr)
CONTAIN: soluble and insoluble fiber, phenols, potassium and vitamin K TIPS: • Use prunes to provide moisture and sweetness to baked goods. • They can satisfy a sweet tooth. • Their soluble fiber provides a feeling of fullness. • Prunes can be stored in an airtight container in a cool dark place for several months. • Serve stewed prunes in lamb dishes or add them to poultry stuffing. • Add 1-2 TBSP per patty to beef burgers to keep them from drying out. POTATOES SWEET POTATOES–PURPLE, YELLOW AND ORANGE They are one of the most nutrient dense vegetables and are unrelated to white potatoes. Sweet potatoes are very rich in antioxidants and support the immune system. Unlike other starchy vegetables they help to balance blood sugar and are considered to be an anti-diabetic food. They help prevent cancer, degenerative eye diseases, depression and heart disease and fight the effects of smoke. They contain caffic acid, which is the agent responsible for cutting off the blood supply to growing tumors. Their carotenoids and lutein have been shown to starve cancer cells. The redder varieties also contain lycopene. Experts suggest that eating 1 cup a week could reduce the risk of lung, prostate and skin cancers.
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Sweet potatoes rank much lower of the glycemic index than white potatoes so those individuals who are carbohydrate sensitive can enjoy them. The purple sweet potato contains 150% more antioxidants than blueberries with the orange coloured ones a close second. They are very high in alpha-carotene, which has been shown to significantly lower the risk of death. Their large amounts of beta-carotene (one sweet potato contains almost twice the recommended daily intake) helps to produce heart-healthy vitamin A. They have an excellent ability to raise blood levels of this vitamin, which is also important for the skin and eyes and helps to prevent wrinkles. The purple variety may be able to lower the risk posed by heavy metals and oxygen radicals. CONTAIN: alpha-carotene, beta-carotene, caffeic acid, chlorogenic acid, copper, dietary fiber, iron, lutein, manganese, magnesium, pectin, plant sterols, potassium, vitamins A, B6 and C and zeaxanthin TIPS: • To obtain the most health benefits potatoes should not be overcooked. • To increase the absorption of beta-carotene include a small amount of fat in the meal with the sweet potatoes. • Sweet potatoes are not heavily sprayed and you do not need to purchase organic produce. • Cut the potatoes into ½-inch rounds and steaming them for 6-8 minutes to provide the most nutritional benefits. • Enjoy variations of flavor by sprinkling them with some spices such as allspice, Chinese 5-spice, cinnamon, cloves or nutmeg.
Mrs. Patricia Ripenburg Bsc (Agr)
POTATOES–WHITE Their nutritional value depends on their preparation and the cooking methods used. When the skin is included white potatoes are a good source of fiber, potassium, vitamin C and minerals. TIPS: • Add potato slices with their skins to soups and stews. • Cooking and then cooling them significantly increases the amount of starch that is resistant to digestion. This resistant starch is thought to have the similar health benefits to fiber. • Leaving the skins on and serving them cold in a salad with the addition of a vinegar dressing can reduce the glycemic index by approx. 40%. • To hold mashed potatoes until the rest of the meal is ready place them in a slow cooker on low. RED WINE, RED GRAPES AND WHITE WINE RED WINE Red wine and red grapes are heart protective and are able to reverse heart disease. Red wine is thought to be the reason why the French are able to eat a high fat diet without a high incidence of heart disease. Resveratrol is an antioxidant found in the skin and seeds of grapes, which helps to thin the blood and lower blood pressure and LDL cholesterol. Enjoying a glass of red wine a day will assist the liver with detoxing and make it easier to stay hydrated while providing many benefits such as warding off dementia and Alzheimer’s and raising LDL cholesterol.
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It has been found to lower the risk of cancer especially breast, leukemia and skin cancers. Red wine protects the DNA of healthy cells, inhibits the formation of tumors and cuts off the blood supply to existing tumors. Its polyphenols help to destroy bad cholesterol and other unhealthy substances in the blood. The wines quercetin inhibits the flow of histamines, which cause tissues to become inflamed assisting in reducing inflammation that is associated with gum disease. Its flavonoids prevent bacteria from sticking to tooth enamel assisting in the prevention of cavities. The consumption of a glass a day helps to reduce the risk of future heart attacks for those who have had a previous attack. Studies have shown a dramatic difference in the protective abilities of red vs. white wine. Researchers have found that pure resveratrol was associated with higher lung volumes. Resveratrol is also found in dark chocolate, red grapes, red grape juice, red wine, tomatoes and peanuts. WHITE WINE This wine is linked to a lower risk of airway obstruction. It is not known what compounds are responsible for this effect. CONTAINS: apigenin, flavonoids, quercetin and resveratrol SALT Salt is often overused especially in pre-packaged and processed foods and in restaurant and fast food outlets. In excess salty foods are linked to stomach cancer. The British Medical Journal reported that reducing sodium intake reduced cardiovascular disease by 25-30%. The best solution is to use salt in moderation and to increase the use of citrus juice, herbs, spices and vinegars for flavor. Including foods like garlic, onions and sea vegetables that are naturally salty or flavorful can eliminate the need for extra salt. Dulse
Mrs. Patricia Ripenburg Bsc (Agr)
flakes provide the extra benefit of their iodine content. Sea salt contains minerals and has more flavors that may encourage lower use. Celtic sea salt could be useful as it is said to possess many nutrients including magnesium that could ensure that the unused sodium is expediently eliminated from the body. Limit salt intake to 2,500mg a day, which is approx. 1 tsp. of table salt. Other ways to decrease salt intake is to eat fresh at home whenever possible and freeze extras in single serving portions for later use. Avoid salty snack foods and rinse all canned foods that are packed in salt water. Look for low sodium products and check the nutritional labels. BEWARE: Reduced sodium only means that the product is 25% lower than the original so compare brands carefully. TIPS: • There is no need to salt the water used for cooking pasta and potatoes. You will use less if you add a little at the end of cooking. • To substitute table salt for kosher salt use ½ as much table salt. SAUERKRAUT ESP UNPASTEURIZED Sauerkraut supplies the body with easily assimilated nutrients and helps regulate blood sugar. All lactic acid fermented foods possess medicinal properties and provide an environment that is hostile to yeast and parasites. Natural unpasteurized sauerkraut is highly valued for its probiotic organisms that increase the number of beneficial bacteria in the digestive tract. These bacteria help to restore the normal flora, keep the digestive system functioning optimally and support the immune system especially after antibiotic use, which kill off the good bacteria with the bad. It is an enzyme rich food that assists the pancreas and the digestive process. Probiotics are an effective
Food Can Improve Your Health
treatment for many conditions including Crohn’s disease, diarrhea, irritable bowel syndrome and ulcerative colitis. CONTAINS: acetylcholine, dithiothiones, indoles and sulfur TIPS: • Some brands are high in sodium and should be rinsed well before use. SEA VEGETABLES–AGAR AGAR, ARAME, BLADDER WRACK, DULCE, KELP, KOMBU, NORI AND WAKAME They have a greater concentration of nutrients than land grown vegetables. Sea vegetables mineral composition closely resembles that of human blood and they take toxic substances and transform them into harmless salts. Sea vegetables have traditionally been used to treat a myriad of conditions. They are anti-inflammatory and their sulfated polysaccharides have important anti-viral, anticoagulant and antithrombotic properties. When used over the long term their ability to modify the total cumulative estrogen secretion may be valuable in lowering the risk of estrogen-related cancers. They are thought to keep the ear healthy and infection free. They may help to decrease glucose production and assist in carbohydrate and blood sugar metabolism. Sea vegetables contain 8 times more iron than meat and 10 times more calcium than milk. Their iron is accompanied by vitamin C, which acts to increase the bioavailability of plant iron. Their vanadium may increase the body’s sensitivity to insulin. They contain iodine, which is an essential multi-purpose mineral that is responsible for the regulation of many metabolic functions. CONTAIN: calcium, folate, fucoidans (sulfated polysaccharides), iodine, iron, polyunsaturated fatty acids, magnesium, tryptophan, vanadium and vitamins C and K
Mrs. Patricia Ripenburg Bsc (Agr)
TIPS: • There are over 20 different edible varieties of sea vegetables. • They take the place of MSG by increasing the umami component of foods. • They do not require cooking so add them towards the end of your preparation. • Add 1 tsp. per person to salads, soups and stews. • Use kelp flakes in place of salt. • See chapter #3 for more cooking and usage information. AGAR AGAR It is a combination of sea vegetables that comes in opaque flakes. It can protect the body from the effects of radiation. TIPS: • Use it as a thickening agent like gelatin to firm up jellies, pies and puddings. • It dissolves in hot liquid and firms up at room temperature. ARAME It is comprised of thin wiry black shreds that have a sweet mild flavor. Arame is high in calcium, dietary fiber, iodine, potassium and vitamin A. TIPS: • Use it in omelets, pasta, quiche or salad. BLADDER WRACK It is a brown algae that grows off the coast of North America. It has been used medicinally for centuries and is rich in iodine and
Food Can Improve Your Health
minerals that stimulate the thyroid gland and increase metabolic function. It is considered to have exceptional therapeutic abilities and to assist in the reduction of high blood pressure. DULCE It is a reddish-brown sea vegetable that is an excellent source of natural iodine, which helps to protect the body from radioactive iodine. It is slightly salty with a chewy texture and is very easy to use. TIPS: • Eat it straight from the package or finely chop it and mix it into foods. • When it is pan-fried in sesame oil it becomes light and crisp. KELP It is another excellent source of natural iodine. An extract from Pacific kelp has been used to bind and detoxify heavy metals. TIPS: • It is commonly found in Asian markets in powder form and is used to replace salt. KOMBU It is sold in long this dark purple coloured strips and is valued for its good source of iron and high concentration of iodine. This sea vegetable boosts metabolism to assist in weight control. It is high in antioxidants, proteins and minerals. It has been shown to influence arteriosclerosis, arthritis, cancer, digestive problems, eczema, heart disease, high cholesterol, hypertension and psoriasis. CONTAINS: calcium, fuoxanthin, iodine, iron and magnesium
Mrs. Patricia Ripenburg Bsc (Agr)
TIPS: • Make dashi, which is the counterpart to chicken stock by bring 4 cups of water and 8-inches of kombu to a boil, simmer for a few minutes, turn off the heat and let it sit for 5 minutes before straining. • Add it dry to flavor soups and beans but increase the liquids, as it will double in volume. • To reduce the need for presoaking beans cook one 3x5-inch strip of Kombu with 1 lb. of dried beans. NORI This sea vegetable varies in color from dark purple to marine green and is best known as the wrapping for sushi. It helps the body produce compounds that improve the health of the skin and aids in reducing acne and dry skin. One sheet of nori has the same omega-3 content as 2 avocados. CONTAINS: iodine, omega-3 fatty acids and vitamin C TIPS: • Make your own sushi by rolling up some left over brown rice and vegetables. • Crush it into flakes and use it as a condiment. WAKAME This sea vegetable is very dark grayish-green in color and is used in miso soup. It is a diuretic and helps prevent bloating. Wakame is very high in calcium, magnesium and trace minerals and is a very good source of iron. It is also one of a very few plant sources of vitamin B12. CONTAINS: calcium, dietary fiber, iron, magnesium, minerals, potassium and vitamin B12
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TIPS: • Soak wakame to soften it then chop it and add to soups and salads. • After being soaked and cooked it becomes silky and almost melts in your mouth. • It is often paired with cucumbers and rice wine vinegar. SEEDS–CHIA SEEDS, FLAXSEED, HEMP PUMPKIN, SESAME AND SUNFLOWER SEEDS,
CHIA SEEDS These seeds increase energy and stamina and help to protect mental and physical health. They raise the level of gluthione and assist other key antioxidants and enzymes. They contain all of the essential amino acids and antioxidants and have the highest antioxidant activity of any whole food. Chia seeds are the highest natural source of fiber and ALA omega-3’s with 1 oz. providing 5,000mg. ALA stops free radical damage and the premature ageing of the brain. Chia seeds are able to keep the arteries of the brain clear of plaque and nourish the brain cells. They help a wide range of conditions. Studies have shown that they lower blood pressure and the risk of heart problems. Heart attack survivors who took DHA omega-3’s for 3 years were less likely to suffer a repeat attack. Chia seeds have more than twice the amount of tryptophan than turkey and can encourage stable sleep. They are extremely high in soluble fiber and assist to prevent the absorption of fat. CONTAIN: ALA omega-3 fatty acids, antioxidants, calcium, copper, fiber, iron, magnesium, manganese, minerals, molybdenum, phosphorus, phytonutrients, protein, tryptophan, vitamin B3 and zinc
Mrs. Patricia Ripenburg Bsc (Agr)
TIPS: • They do not need to be ground to give up their nutrients. • Add them to your oatmeal. • They have a nutty taste that lends itself to many dishes. • They can be mixed into a smoothie, sprinkled on a salad, cereal or yogurt. FLAXSEEDS They have the ability to reduce inflammation and to protect against inflammatory conditions such as asthma, crohn’s disease, eczema, psoriasis and rheumatoid arthritis. The lignans in flaxseed are important in the regulation of hormone metabolism. They help prevent and treat breast cancer and may offer protection from Alzheimer’s and depression. They are a good source of heart and brain protecting omega-3’s. A study showed that those consuming ground flax had almost double the improvement in cognitive function over the control group. CONTAINS: alpha-linolenic acid, copper, folate, lignans, magnesium, manganese, omega-3 fatty acids, phosphorus, soluble and insoluble fiber and vitamin B6 TIPS: • Cook them with oatmeal or use them in a pesto. • They are best when freshly ground as the seeds need to be well chewed or ground to obtain their benefits. • Do not heat flaxseed oil. Use it cold on salads or drizzled on the main course.
Food Can Improve Your Health
HEMP SEEDS These seeds are used as a natural herbal supplement to promote overall health and to reduce the risk of heart disease and cancer. They promote brain development, help to lower cholesterol and reduce the symptoms of rheumatoid arthritis. Hemp seeds are high in vitamins and minerals and are a very good source of easily digestible high quality protein. They have a close to perfect ratio of omega-3 to omega-6 fatty acids. In Chinese medicine hemp seed is used to prevent bacterial growth, as a diuretic, to stimulate evacuation of the bowels and to destroy and repel parasites. CONTAINS: amino acids, calcium, copper, dietary fiber, iron, linoleic acid, magnesium, manganese, omega-3, omega-6 omega-9, palmitic acid, phosphorus, potassium, proteins (edestin), sodium, steric acid, vitamins A, B1, B2, B6, C, D and E and zinc TIPS: • Crush them before eating to gain their full benefit. • They can be used in baking, ground into a meal, eaten raw, sprouted, toasted or made into butter, milk or tea. • Hemp seed has a very nutty flavor similar to sunflower seeds. • They are best stored in the fridge. • They can be used as a substitute for meat. • Hemp seeds can be used in casseroles, cookies, dips, oatmeal, muffins, nut butters, soups and stews. PUMPKIN SEEDS aka PEPITAS These seeds are very nutritious and are being studied for their potential prostate benefits. Pumpkin seeds may be able to assist
Mrs. Patricia Ripenburg Bsc (Agr)
in reducing inflammatory symptoms. They are high in omega-3 fatty acids, which decrease the body’s ability to store fat. Pumpkin seeds are high in zinc, which assists the brain with the conversion of their high levels of tryptophan into serotonin. This fact has produced interest in their use for depression and mood disorders. There is also a correlation between low dietary zinc and osteoporosis and they may be helpful for this condition. CONTAIN: copper, iron, magnesium, manganese, omega-3 fatty acids, phosphorus, protein, tryptophan and zinc TIPS: • Add them to sautés, salads or in baking. • Store them in the refrigerator in an airtight container. • To roast pumpkin seeds, place dried seeds on a cookie sheet and bake at 160, turning several times for 15-20 minutes. • Do not roast them at a temperature higher than 170 as this will cause the production of free radicals. • Pumpkin seeds will lose their freshness after 2-3 months. SESAME SEEDS OR TAHINI PASTE They are a good source of many important nutrients that are known to have beneficial effects on many systems of the body. Their lignans have demonstrated the ability to protect against free radicals, lower cholesterol in humans and to prevent high blood pressure and increase vitamin E reserves in animal studies. Sesame seeds may be protective against hormone-related cancers. Tahini is a very good source of calcium and other nutrients. Because it is made from unhulled sesame seeds and it is richer in vitamins and minerals. The darker the color the stronger the flavor.
Food Can Improve Your Health
CONTAIN: calcium, copper, dietary fiber, iron, lignans (sesamin and sesamolin), magnesium, manganese, phosphorus, selenium, tryptophan, vitamins Band E and zinc SUNFLOWER SEEDS They have many health benefits including detoxification and blood vessel, cardiovascular and muscle health. Sunflower seeds work to prevent cancer and their phytosterols block cholesterol absorption and prevent prostate enlargement. They are an excellent source of vitamin E, magnesium and selenium. CONTAIN: copper, fiber, magnesium, manganese, phosphorus, phytoestrogens, phytosterols, potassium, iron, selenium, tryptophan, unsaturated fats, vitamins B1, B6 and E and zinc TIPS: • A small handful of seeds will stave off hunger and enhance health. SHELLFISH–CLAMS, CRAB, LOBSTER, SCALLOPS, SHRIMP AND OYSTERS They do not all raise blood cholesterol levels as was previously thought. A study that started with men who had normal cholesterol levels determined that clams, crabs, muscles and oysters lowered LDL and total cholesterol and shrimp and squid had no effect on cholesterol levels. Shellfish contain copper, which may reduce the risk of Alzheimer’s. CONTAIN: copper, magnesium, omega-3 fatty acids, phosphorus, potassium, protein, selenium, tryptophan, vitamins B3 and B12 and zinc
Mrs. Patricia Ripenburg Bsc (Agr)
TIPS: • Use lemon juice and spices instead of high calorie and high cholesterol sauces. • Cook seafood by baking, broiling, poaching or steaming. • Shrimp and scallops are the healthiest choices. CLAMS They are a very good source of vitamin B12. Clams contain iron and zinc, which are associated with brain health. CRAB AND SHRIMP They contain an antibacterial agent that has the ability to fight 5 common bacterial infections including E. coli. SCALLOPS These shellfish contain many nutrients that can assist cardiovascular health and protect against colon cancer. Scallops have the best level of omega-3’s at over 50%. Consuming seafood like scallops may protect against a stroke caused by lack of blood supply to the brain. SHRIMP These shellfish are low in calories and saturated fat. They are an excellent source of many nutrients including vitamin B12 and selenium, which increases immune cell function and protects against cancer. A study found that a shrimp diet increased LDL cholesterol levels by 7% but HDL levels increased even more–12%. Those who ate a shrimp diet lowered their triglycerides by 13%. These results do not warrant an avoidance of shrimp.
Food Can Improve Your Health
LOBSTER It is high in sodium and should only be included in small amounts in your diet. CONTAINS: copper, magnesium, omega-3 fatty acids, iron, phosphorus, potassium, protein, selenium, tryptophan, vitamins B3, B12 and D and zinc OYSTERS They are a good source of dietary iron and zinc and may improve collagen production. SOY–EDAMAME, MISO, SOYBEANS, SOY MILK, SOY NUTS, TEMPEH AND TOFU All soy products act as diuretics and may reduce the risk of heart disease, osteoarthritis, osteoporosis and help to reduce blood pressure and cholesterol. Soy isoflavones can make cancer cells more vulnerable to radiation. It helps to protect against hormonally driven cancers. Although it does not help those who have already developed prostate cancer it can protect against localized prostate cancer especially in men over the age of 60. A 9-year study showed that those men who ate the most isoflavones had a 50% lower risk of developing localized prostate cancer. It is thought that the soy isoflavones may help prevent breast cancer. Studies found that soybeans reduced pain in animals that had suffered a serious nerve injury. CONTAIN: calcium, fiber, isoflavones, omega-3 fatty acids, polyunsaturated fats, protein and B vitamins TIPS: • If they are not organic they are almost always genetically modified.
Mrs. Patricia Ripenburg Bsc (Agr)
• Their consumption should be limited to 3 servings a day and should be sourced from whole soy foods. • Supplements like smoothies, bars and soy-fortified cereals should be limited. • The most nutritional soy foods are those that are fermented like tofu and miso. EDAMAME aka SOYBEANS These beans are high in protein and plant based omega-3’s. They contain 116mg of choline/100g. They are high in potassium, fight inflammation and can help to lower blood pressure and cholesterol. The Shanghai women’s Health Study concluded that the consumption of legumes especially soybeans was inversely associated with the risk of type-2 diabetes. TIPS: • Edamame are found in the freezer isle. • These young green soybeans steam in minutes and make a good snack. MISO It is a traditional seasoning usually made by fermenting soybeans. It is also made from adzuki beans, barley, buckwheat, chickpeas ginger, rice or any combination of these ingredients. Once the fermentation is complete it is ground into a paste similar to nut butter. Miso is high in amino acids, dietary fiber, protein and vitamin K. It is a good source of minerals and other vitamins. The Japanese have trusted the protective and healing prowess of miso for centuries. Miso is said to lower blood pressure and cholesterol and to boost the immune system. It has been proven to protect
Food Can Improve Your Health
from atomic radiation and heavy metal poisoning by binding with the heavy metals so the body can expel them before they become integrated into living tissue. To obtain this benefit from miso it is thought that it should be combined with sea vegetables and used daily. TIPS: • Miso keeps refrigerated for a year. • To avoid destroying the living enzymes do not let it boil and add it at the end of cooking. • Mix miso paste with vinegar for a great salad dressing. • It is high in sodium but only a little of the paste is needed. • Use it in soups and stews to add flavor and nutrition. • TO MAKE MISO SOUP add some small cues of tofu and a few strips of vegetables to dashi stock (see Kombu tip). When the vegetables are cooked dissolve some miso paste in a little broth and stir it into the soup once it is off the heat. Garnish with a little green onion. SOY NUTS They are a tasty snack that delivers lots of health benefits. A ¼ cup provides 6g of fiber, 10g of protein and 120 calories. TIPS: • Try them on a salad instead of croutons. • Add roasted unsalted nuts to trail mix. TEMPEH Tempeh is produced by a fermentation process and is very high in manganese. This fermentation reduces the phytic acid content
Mrs. Patricia Ripenburg Bsc (Agr)
of the soy, which is known to impede the absorption of minerals and makes the cancer fighting properties of soy 20 times more available. It is very high in manganese. TIPS: • It has a complex nutty mushroom-like flavor. • Tempeh is high in protein and makes a good meat substitute. • It can be added to chilies, sandwiches and stews. TOFU It is a very nutritious protein-rich food, which is made from the curds of soybean milk. One oz. of tofu provides 2.3 g of protein making it an important source for vegetarians. It contains good amounts of selenium and omega-3 fats. TIPS: • Purchase it in packaged form only. • Tofu does not have much taste but it will take on the flavors of other ingredients. • Marinate firm tofu in balsamic vinegar, grill it and then serve it in salads. • Packages will keep for up to 5 months if frozen unopened. • Once it is opened tofu should be well rinsed and kept covered with water in the refrigerator. • After tofu is frozen it will become more absorbent and yellowish in color. • There are several types of tofu. It can be soft or firm enough to be used in a burger.
CROOKNECK AND STRAIGHT SQUASH.Food Can Improve Your Health • Silken tofu can be used to replace eggs and milk in many recipes. Currently the research comes from animal studies. the toxin found in alfalfa sprouts can impair the immune system. coli and salmonella. They are thought to reduce the levels of H. SPROUTS–ALFALFA. pylori. which is a bacterium that causes gastritis. chickpea. These bacteria can grow even in clean environments. LENTIL. Broccoli sprouts are safe to eat raw and have a radish-like taste. sliced and microwaved on paper towels for a few minutes to achieve a similar result. PATTIPAN AND ZUCCHINI They provide key antioxidants that are helpful against cataracts and age-related macular degeneration. It can be drained. when cooked these sprouts become mushy. MUNG The sprouts from legumes alfalfa. CHICKPEA. which were traced to contaminated seeds. These sprouts have also been the subjects of warnings due to the outbreaks of E. Canavanine. However. stomach cancer and ulcers. lentil and mung beans should not be eaten raw as they contain natural toxins that are only broken down by cooking in water. • Tofu. However there is a polysaccharide in summer squash that has shown potential for the regulation 263 . when coated with cornstarch and stir-fried develops a crisp exterior and a creamy center. • Pressing tofu dry prior to cooking improves its texture. I TBSP of sprouts contains as much sulforaphane as a pound of broccoli. These sprouts are very easy to include in your diet and they provide the anti-cancer benefits of cruciferous vegetables. BROCCOLI. SQUASH–SUMMER AND WINTER SUMMER SQUASH.
manganese. which is cancer of the lymph system. They may help to prevent heart disease. magnesium. B2. C and K. B1. vitamins A. as they are one of the top three food sources of 3 health supportive carotenoids (beta-cryptoxanthin. choline. antioxidant and insulin regulating properties. dietary fiber. pectin. macular degeneration and weight gain. copper. protein. WINTER SQUASH ACORN. lutein. • Frozen squash retains much of its antioxidant activity after steaming. phosphorus.Mrs. Diets high in squash have been shown to reduce the risk of non-Hodgkin’s lymphoma. • Steaming is the best way to cook squash to retain its nutrients. It contains 2 cancer fighters’ lutein and zeaxanthin. tryptophan. potassium. BUTTERNUT AND PUMPKIN The carbohydrates they contain bring with them some important health benefits. which is an aspirin-like compound. CONTAIN: ALA omega-3 fatty acids. folate. lutein and zeaxanthin). molybdenum. Recent animal studies have shown that the starch-related compounds in winter squash have anti-diabetic. 264 . anti-inflammatory. • Some summer squash like zucchini produce edible flowers. Patricia Ripenburg Bsc (Agr) of insulin and protection against diabetes. zeaxanthin and zinc TIPS: • It is worthwhile to purchase organic summer squash as their skins contain many valuable antioxidants. B3. • Zucchini contains salicylates.
beta-cryptoxanthin. potassium. alpha-carotene. folate. potassium and vitamins B1 and B6. magnesium. iron. manganese. lutein. magnesium. folate. dietary fiber. magnesium. c. linoleic acid. PUMPKIN These vegetables have a powerful antioxidant that protects the surface of cells from free radical damage. copper. B6. alpha-carotene. manganese. potassium and vitamin C. BUTTERNUT SQUASH It is a good source of beta-carotene. potassium and vitamins A. beta-carotene. CONTAINS: antioxidants. BUTTERNUT SQUASH. CONTAINS: ALA omega-3 fatty acids. B1.Food Can Improve Your Health They have the potential to assist the body in many areas but need to be studies further. vitamins A. Purchase organic squash as agricultural trials have shown this vegetable will clean up unwanted contaminants such as PAH’s (polycyclic aromatic hydrocarbons) in the soil. lutein. C and E 265 . dietary fiber. beta-carotene. phosphorus. and K and zeaxanthin TIPS: • Their seeds make a healthy snack. B3. B6. oleic acid. ACORN SQUASH This squash is high in magnesium. • Only 10-15% of the calories in winter squash come from fat. lutein and vitamins A and C. PUMPKIN It is very high in beta-carotene. B2. copper. B1. tryptophan. Roasting them for a short time (15-20 minutes) at a low temperature (160-170). dietary fiber.
plums and tomatoes. mangos. passion fruit. Patricia Ripenburg Bsc (Agr) TIPS: • Cook winter squash by steaming it in 1-2-inch cubes. cantaloupe. 20 minutes and lightly salted or sprinkled with your favorite spice. pears. melons. phosphorus.Mrs. 266 . avocados. pasta sauces or soups. • Sauté it in a little olive oil and garlic. • Add canned pumpkin to cookies. bananas. dark place away from medium to high ethylene producing fruits and vegetables such as apples. CONTAINS: copper. • Squash. Asian pears. roasted at 165 for approx. oatmeal. protein. • Roast the seeds at a low temperature for a short time to minimize the damage to their healthy oils. SQUID AKA CALAMARI They contain omega-3 fatty acids that are antiangiogenic and can starve cancer cells. apricots. • Winter squash will keep from 1-3 months if it is stored in a cool. like potatoes will remove contaminants from the soil so purchase organic squash where possible. nectarines. Diets high in seafood are known to reduce breast cancer risk. B2 and B12 and zinc TIPS: • Deep-frying squid loads on the calories. peaches. • The seeds are tasty and nutritious when drizzled with olive oil. vitamins B1. selenium.
Just 2 cups a day will increase your memory and concentration and improve your mood. HERBAL. ROOIBOS AND WHITE All tea contains epigallocatechin gallate (ECGC). green or oolong tea can increase insulin activity. Use tea within 2 days as chilled tea will ferment becoming cloudy and unpleasant.Food Can Improve Your Health TEA–BLACK. GREEN. Suspend the ribs on a rack above. • Maximize the power contained in tea by drinking it freshly brewed. cover the whole with foil and place the pan in the oven on high heat for ½ an hour. CONTAINS: Epigallocatechin gallate (ECGC) TIPS: • Teas should either be steeped in boiling or simmering water depending on their type. green and pu-erh tea has been linked to lowering cholesterol. lime or orange juice to help preserve the flavonoids in a batch of iced tea. However. Although the benefits are of short duration drinking black. the addition of ice causes the caffeine and polyphenols to combine into an insoluble compound. Add a squeeze of lemon. BLACK TEA This tea has many different flavors and more caffeine than other teas. which lowers the amount of protein that builds up as plaque and has been linked to nerve damage and memory loss. More studies are underway. Black tea has high concentrations of antioxidants that have 267 . which is not as available. • To add a smoky flavor to oven ribs grind some tea leaves into a fine powder and place them in the bottom of the baking pan. Drinking more black. ICE TEA Tea that is brewed and chilled in the refrigerator does not loose its polyphenols. PU-ERH.
dementia. GREEN TEA It has a delicate flavor and those who drink it seem to have a lower risk for a wide range of diseases from bacterial infections to chronic degenerative diseases.Mrs. Due to the high concentration of EGCG 3cups of this tea can reduce the risk of breast cancer by as much as 50%. It is associated with lower rates of colon and pancreatic cancers and may help to prevent atherosclerosis. The polysaccharides in black tea contain glucose-inhibiting properties and can be helpful in the prevention of diabetes. 268 . STEEP it in boiling water for 3-5 minutes. Green tea has been shown to reduce the severity of arthritis by reducing the production of inflammation causing substances. It is a good source of flavonoids. heart disease and stroke. Research has shown that 1 cup of black tea a day can increase survival rates following a heart attack by 28%. A 2008 study suggests that drinking green tea improves the effect of antibiotics against drug-resistant bacteria and “superbugs”. Patricia Ripenburg Bsc (Agr) been linked to lower cholesterol levels. Animal studied indicate that it may be able to reduce brain damage that occurs after a stroke. gingivitis. Green tea is responsible for the creation of chemicals that work against the main mechanism that produces Alzheimer’s. or more of green tea daily show a 40% lower risk of heart attack than non-tea drinkers. Green tea contains phytochemicals that protect dopamine-producing neurons in the brain. when black tea is decaffeinated it looses many of its beneficial antioxidants. However. which fight heart disease and colon and lung cancer. People who drink 12oz. bone fractures. which may assist in the prevention of Parkinson’s disease. Green tea thickens the skin and offers protection from sun damage.
BRANCHA This tea is made from the mature leaves. GENMAICHA This tea is a mix of either brancha or sencha with roasted rice. which supports healthy bold alkalinity and is one of the most powerful blood detoxifiers. It is very labor intensive to produce and thus expensive. BEWARE: Whole-leaf green tea contains fluoride. STEEP it in steaming water for 2-3 minutes. It has a smooth toasty flavor and is one of the most popular Japanese teas. It is mellow and easy going and one of the lowest in caffeine. Those with hypothyroidism should replace it with EGCG extract. GYOKURO It is a dark green coloured form of sencha that is low in astringency with an intensely rich flavor. It is also very high in catechins and polyphenols. DOMATCHA It contains extremely high levels of chlorophyll. Add a squeeze of lemon to this tea to satisfy your sweet tooth. Long-term use of green tea can increase the body’s fat burning ability and help to prevent the storage of excess fat. TIPS: • When green tea is decaffeinated its polyphenols may be reduced by 15-25% depending on the type. which are potent cancer fighters.Food Can Improve Your Health It is thought to improve muscle strength and to promote weight loss by creating a feeling of satiation. 269 . which can interfere with thyroid function. • Add a little lemon juice to increase the antioxidant power by 10%.
tomato and watermelon. KONACHA This tea is known as the “palate cleansing tea”. It is low in astringency and lively in flavor. 270 . • Tea has a synergistic effect when consumed with lycopene rich foods such as apricots. It goes well with deserts. • The caffeine in green tea is the same by weight as that of coffee. papaya. KUKICHA This tea is a hojicha that is made mostly from the stems. • To maximize the amount of catechin. However it only requires half the amount of tea to brew a cup. TIPS: • Don’t add milk or cream to your tea as their casein content can block the tea’s benefits. MATCHA It is made into a bright green powder and should be whisked into hot water to produce a bold herbaceous flavor. Its leaves are ground into a fine powder that makes a bright green tea. which is a powerful antioxidant add a few drops of lemon juice to green tea. pink grapefruit. mango. SENCHA This is a very large category of green tea with a wide range of flavors. Patricia Ripenburg Bsc (Agr) HOJICHA It is a tea that has been roasted and has a dark brown color. It is very smooth with no astringency. It should be infused.Mrs. guava.
hypertension and depression. irritability. It contains aspalathin. luteolin.Food Can Improve Your Health • The flavonoids in tea are most potent when freshly brewed. It is said to activate an enzyme that is responsible for dissolving triglycerides. insomnia. • Add a little citrus juice to a picture of iced tea to help preserve the tea’s flavonoids. CHAMOMILE has a reputation as a sleep aid and will help sooth an upset stomach. It helps headaches. 271 . PU-ERH TEA It has been linked to lower cholesterol. OOLONG TEA This tea is fermented for a shorter time than black tea and has a richer taste. quercetin and vitamin C that are associated with reducing the risk of heart disease and cancer. HERBAL TEAS There are many herbal blends whose aromas and flavors resemble flowers. STEEP these teas in boiling water for 3-5 minutes. which is a flavonoid that may fight inflammation and help inhibit the development of intestinal cancers. ROOIBOS HERBAL TEA This tea has a sweet and slightly fruity flavor. HIBISCUS is a good source of vitamin C and may assist in reducing blood pressure. STEEP them in steaming water 2-3 minutes for light oolongs and 3-5 minutes for dark oolongs. STEEP it in boiling water for 3-5 minutes. It is made from the caffeine-free fermented leaves of Aspalathus linearis. It is reputed to strengthen immunity and reduce allergies like hay fever and eczema. leaves. a wild shrub native to South Africa. roots and seeds of the plants from which they were made. It contains chafuroside.
Mrs. CONTAIN: antioxidants. E and K and zeaxanthin TIPS: • When selecting tomatoes choose the dark red vine-ripened ones or those with a deep orange color. iron. particularly cervical. naringenin. When cooked tomatoes release up to 150% of their bioavailable lycopene. germanium. which work to protect against heart disease and cancer. potassium. manganese. ferulic acid. B6. dietary fiber. vitamins A. It contains more ECGC and indications are that this tea may protect against heart disease and cancer. kaempferol. caffeic acid. Studies suggest that it may have possibilities for cholesterol reduction and improved glucose tolerance. lutein and zeaxanthin). copper. magnesium. It is less processed than other forms of tea so the antioxidant polyphenols are more potent. LDL cholesterol and triglycerides. A California study showed a 60% reduced ovarian cancer risk by consuming ½ cup of cooked tomatoes 5 or more times a week. gastric. Tomatoes help improve skin ailments. folate. B1. carotenoids (beta-carotene. Tomatoes and green beans have been shown to be the best for their ability to prevent unwanted platelet clumping. ovarian. chromium. flavonoids (chalconaringenin. several cancers and macular degeneration. B2. rutin). Patricia Ripenburg Bsc (Agr) WHITE TEA It is produced from the young leaves and buds. pantothenic acid. lycopene. niacin. pancreatic and prostate cancer. unclog arteries and to lower blood pressure. phosphorus. quercetin. The red carotene has been shown to protect against cataracts. C. They contain a combination of nutrients that help to prevent cardiovascular disease. protein. STEEP it in steaming water for 2-3 minutes. TOMATOES They are a strong antioxidant and contain lycopene and vitamin C. 272 .
• Store fresh tomatoes at room temperature and out of direct sunlight. It is associated with lowering blood sugar. detoxification and improved digestion. VINEGAR It contains a wealth of vitamins and minerals. which is not conducive to virus growth. as beta-carotene and lycopene are more available and best absorbed by the body when they are in a concentrated form and heated with oil.Food Can Improve Your Health • The Italian San Marzano tomatoes are thought to be the best for flavor and cancer-fighting properties. • To slice a tomato use the tines of a fork to pierce the skin and use those marks to make even slices. • Cook with tomato paste. It has been suggested that it may be of assistance in lowering cholesterol but more studies are needed. as their lycopene is significantly higher. • Use the whole tomato whenever possible including the seeds and skin. Vinegar balances the body’s pH and assists in the maintance of the natural alkaline state. tomato juice and ketchup. Acetic acid can lower the glycemic index of many foods and assist in preventing blood sugar spikes. • To remove the skins quickly and easily make an “x” in the bottom and microwave them for 30-60 seconds. • If they are becoming over ripe store them for an additional day or two in the refrigerator’s door space and remove them a half-hour before eating. • Purchase tomato products in glass jars or BPA-free tins to avoid leaching. 273 .
saponins. cardiovascular disease and diabetes. flavonoids. OATS. RICE. RYE AND WHEAT These grains help to keep blood pressure in check and are linked to a lower risk for atherosclerosis. • 2 TBSP will provide good results. phosphorus.Mrs. anti-fungal and anti-viral properties and may assist the immune system. Some studies suggest that they have the ability to reduce the overall cancer risk by 40%. CONTAIN: beta-glucan. plant sterols. lignans. phytic acids. Do not use this remedy if you have esophagitis or ulcers. Patricia Ripenburg Bsc (Agr) APPLE CIDER VINEGAR Raw apple cider vinegar contains anti-bacterial. During fat digestion their soluble fiber binds to bile acids causing the body to convert more cholesterol into bile acids. gluten. BULGUR. of water. • It is effective at controlling acid reflux when 2 tsp. Red wine vinegar contains the heart healthy nutrient resveratrol. phytoestrogens and phytosterols that protect against coronary heart disease. complex carbohydrates. is taken with 4 oz. selenium and vitamins B1. B2. fiber. and E 274 . TIPS: • Add vinegar to improve digestion and to keep feeling full longer. They contain antioxidants. cancer. A Harvard study found that those who ate a high-fiber diet had a 40% lower risk of heart disease than those who ate a low-fiber diet. which lowers cholesterol. WHOLE AND CRACKED GRAINS–BARLEY.
soups and stews. manganese. selenium. It provides fuel for the good bacteria in the large intestine and assists in maintaining a healthy colon. • Pot barley has had most of the bran removed but has more nutrients than pearled barley. In a Canadian study. people in the 60-82 year age group improved their memory by 37% by eating barley. soluble and insoluble fiber. It is quite chewy and requires long slow cooking.Food Can Improve Your Health TIPS: • Try whole grain pizza dough and make your own pizza. puddings. which assists in brain function. • When selecting bread check that the word “whole” is the first ingredient listed. tryptophan and vitamin B3 TIPS: • Make a big pot and use it for several days as a base for vegetables and herbs. • Use barley in salads. phosphorus. germanium. BARLEY This grain is extremely nutritious and is an outstanding source of fiber and selenium. fiber. folic acid and vitamins B3 and B6. Barley helps to produce acetylcholine. CONTAINS: copper. • Whole or hulled barley still has its nutrient-rich bran intact. • Purchase products in which the grains or large portions of them are seen. 275 . • Pearled barley cooks faster and is still a good source of iron.
• It has a light nutty flavor and can be used in baked goods. which is a fiber that has been proven to have a beneficial effect on cholesterol levels and may help lower the risk of cardiovascular disease. • It is often used as a meat extender or meat substitute in vegetarian dishes. It shortens the immune response time and improves the elimination of bacteria resulting in faster clearing and healing. Patricia Ripenburg Bsc (Agr) • Barley. pilaf ’s soups or stuffing. high cholesterol and heart disease. high blood pressure. It is the main ingredient in tabouli. Oats contain avenanthramides. which is a polyphenol currently being studied for its antioxidant and anti-inflammatory properties. insoluble fiber and flavonoids. BULGUR It is made from cracked and parboiled wheat. • The bran and germ contain many phytochemicals. stroke and type-2 diabetes. 276 . OAT BRAN AND OATMEAL They contain beta-glucan.Mrs. A cup contains 33% of daily fiber requirements and 6g of protein. It has many health benefits and protects against digestive problems. Bulgur is low on the glycemic index and only produces small changes in blood glucose and insulin levels. The hulling process does not strip away the bran and germ and allows oats to retain much of their fiber and nutrients. TIPS: • It is ready to eat with minimal preparation and can be used in place of rice. which does not spike blood sugar and insulin. OATS. This fiber (1 cup = 4g) is a slow release carbohydrate. oatmeal and cooked oat bran contain a good amount of beta-glucans and saponins.
WHITE AND WILD Diets based on rice have historically been used to aid many medical conditions. dietary fiber. B vitamins and other nutrients. manganese. Brown rice has higher health benefits as it provides more fiber. CONTAIN: avenanthramides. selenium and zinc RICE–BASMATI. TIPS: • The longer grained rice is ideal for pilaf-type dishes. • Rinse rice well in several changes of cold water before cooking. magnesium. Rice fiber improves circulation and assists to reduce diarrhea and relieve indigestion. phosphorus. polyphenols. BROWN. which confirms high levels of inorganic and organic arsenic in white. JASMINE. BEWARE: The FDA released a new analysis. • For fluffy rice place a folded tea towel between the pot and the lid and set aside for 10 minutes after cooking. 277 . brown and rice products including rice milk and cereals. As of September 2012 the FDA has not set limits for arsenic in foods. • For a sticky texture soak the rice in water for 6 hours before cooking. Many experts recommend avoiding using rice as a staple in the diet of children under the age of 5 and to reduce the amount of rice consumed by adults. BLACK.Food Can Improve Your Health Oats applied topically are able to reduce histamine related itch and skin redness. • Jasmine rice is interchangeable with basmati.
BROWN RICE This rice has only had the hull removed.Mrs. magnesium. however the brown variant contains approx. B3. JASMINE RICE This rice is originally from Thailand. selenium. 1 cup of brown rice can supply 88% of the DV of manganese. Patricia Ripenburg Bsc (Agr) BASMATI RICE This rice is originally from India. phosphorus. The oil that is found in the bran of brown rice has been shown to have cholesterol-lowering abilities. copper. B6 and K and zinc TIPS: • Long soaking produces a fluffy and tender grain. Black rice contains more nutrients than brown rice and it cooks faster. dietary fiber. CONTAIN: biotin. BLACK RICE It has a nutty and slightly sweet flavor. It has a dry and fluffy texture with a grain that doesn’t stick together. however the brown variant has approx. potassium. The white variety does not contain any appreciable amount of fiber. The white basmati rice does not contain any appreciable amount of fiber. folate. 278 . B2. • To speed up the cooking time to 30 minutes soak brown rice for 6-12 hours at room temperature. 3g of fiber in ¼ cup of uncooked rice. tryptophan. vitamins B1. • To produce a creamy soup without adding cream add rice and puree the soup in a blender. It has a longer grain that is moist and sticky. iron. 3g of fiber in ¼ cup of uncooked rice. manganese. It is high in fiber and is a good source of selenium.
phosphorus. magnesium. tryptophan. white rice is a better carbohydrate source than whole-wheat flour for keeping blood sugar levels steady. It contains non-cellulose polysaccharides in its fiber. over 50% of these are lost during the refining process. which curbs hunger. RYE It is very high in fiber and helps to lower the body’s insulin response better than wheat. CONTAINS: calcium. In 100% whole wheat products the bran and 279 . selenium. It is very high in fiber and protein containing almost twice the amount as that of brown rice. potassium.Food Can Improve Your Health WHITE RICE It is 9 points higher on the glycemic index than brown rice. Wild rice is very digestible and is relatively low in calories. potassium. manganese. vitamins B1. dietary fiber. iron. Only some of the nutrients are replaced when the flour is enriched. iron. folate. manganese. WILD RICE This rice is the grain of a reed-like aquatic plant. magnesium. vitamins B1. phosphorus. B2 and B3 and zinc TIPS: • Wild rice has a nutty flavor and a chewy texture. • Short grain rice is sticky and is used for sushi. B2. however. When processed white rice looses 60-90% of its nutritional value. however. B5. CONTAINS: copper. E and K and zinc WHEAT This grain contains many important nutrients in its natural unrefined state. It is difficult to separate the germ and the bran from the endosperm so rye usually retains many of its nutrients.
This wheat strain has been resurrected and found to be high in fiber. tryptophan. vitamins B1. B3 and E and zinc 280 . manganese. copper. B2. phosphorus. CONTAINS: calcium. In the 1990’s Einkhorn wheat was discovered on the “ice man” who had been preserved in ice for over 5. dietary fiber. proteins and vitamins and good at regulating blood sugar. iron. Patricia Ripenburg Bsc (Agr) germ remain along with their health benefits.000 years. magnesium.Mrs. It has fewer chromosomes on its DNA making it more easily digested than the modern day GMO grain. Unless designated organic all wheat has been genetically modified.
The following guidelines will help to increase energy. keep you more satisfied and maintain a healthy weight. A Mediterranean style diet has shown a considerably lower risk of death from cancer and heart disease. protect against disease and reduce inflammation and stress. 281 . tissues and organs where they perform many varied functions. Hopefully more people will adopt a whole foods plant based diet. which target different cells. It is hoped that the diseases of affluence can be controlled and in many cases reversed by changing our current eating habits. Eating this way will enable you to eat less at meals. It has even shown a 50-70% reduction in cardiac death among those who have already had a heart attack.CHAPTER 3 EATING PLAN THE BEST EATING PLAN IS TO CONSUME A WIDE RANGE OF FRESH FRUITS. D ifferent plant foods contain unique phytochemicals. EATING TO PREVENT DISEASE The best way to counter the toxins we ingest is with a healthy diet. Minimize your consumption of processed and fast foods and plan to have 3 meals and 2 snacks a day. VEGETABLES AND WHOLE GRAINS.
heavily processed foods and some cooking oils. Patricia Ripenburg Bsc (Agr) ASPIRIN Take Aspirin if you are at risk of heart disease. which reduce inflammation. Low temperature baking. Some doctors advise women to take Aspirin only post menopause. EAT ANTI-INFLAMMATORY FOODS EAT A FEW HEART HEALTHY NUTS COOK AT LOWER TEMPERATURES TO AVOID AGE END PRODUCTS.Mrs. They are partially hydrogenated oils. steaming or sautéing with a little liquid will slow AGE formation. snack foods. MARINATE MEATS Include rosemary in your marinade before grilling to counteract unhealthy chemical formation. OMEGA-3 FATTY ACIDS Include foods or supplements containing Omega-3’s regularly. Boiling. INCREASE FRUITS AND VEGETABLES Fill at least half of your plate with protective produce. 282 . vegetable shortening and trans and saturated fats such as those found in most margarine. OIL STORAGE Store oils in an airtight container away from heat and light. long time and high temperature cooking methods can be responsible for the loss of over 50% of the nutrients in your food. EXERCISE Even moderate activity increases the body’s use of antioxidants. AVOID TOXIC FATS These fats increase LDL and plaque build-up.
HEALTHY FATS AND OILS These oils are rich in either monounsaturated or omega-3 fats. including cancer and heart disease. SUBSTITUTE VEGETABLE PROTEIN FOR ANIMAL PROTEIN Vegetable protein has a much lower content of saturated fat. Animal fat has been shown to raise levels of homocysteine.Food Can Improve Your Health SMELL COMMERCIAL PRODUCTS MADE WITH OIL Rancid oil smells similar to oil paint and should not be consumed. DARK LEAFY GREENS FIBER The daily amount recommended ranges from 25g TO 40g. In this study the cruciferous vegetables were the stars. WEIL recommends consuming 40g of fiber by eating 4 fruits. Be sure to mince it and let it stand for 5-10 minutes before cooking. Dr. 283 . FRUITS Choose organic when possible. BEANS AND LEGUMES COFFEE The most benefit is found with moderate consumption of 1-4 cups. GARLIC Use 1-2 cloves a day either raw or lightly cooked.000 people found that those who consumed the largest amount of fruits and vegetables had the lowest rates of all-cause deaths. INCLUDE THESE FOODS DAILY A 20+-year study of over 6. an amino acid linked to an increased risk of heart disease. 3 veggies and 3 whole grains daily.
A cup of black tea a day also provides benefits. NUTS AND SEEDS Eat a small handful daily. VEGETABLES The can be served raw or lightly steamed. Make sure that they are well cooked to obtain all their benefits. Red grapes or unsweetened grape juice is a good substitute. RED WINE (optional) Moderate consumption of 1 glass for women and 2 for men provides health benefits. Choose a cruciferous vegetable and others of many different colours. Patricia Ripenburg Bsc (Agr) HERBS AND SPICES They can be used in unlimited amounts both for their health benefits and to replace salt. Excess protein can overwork your kidneys and cause the body to excrete calcium thus increasing the risk for bone loss and osteoporosis. WHOLE AND CRACKED GRAINS INCLUDE 3-5 TIMES A WEEK ASIAN MUSHROOMS They contain many compounds that fight degenerative disease.Mrs. For an average woman this would be approximately 50g a day. breastfeeding or pregnant. TEA Drink 1 or 2 cups of green tea daily. BERRIES They are packed with phytonutrients. 284 . PROTEIN Protein should make up 10-35% of your daily calories unless you are an athlete.
POULTRY Cook it with the skin-on and remove the skin before serving. a week of 70% cocoa) is heart healthy. beets or peppers. ORGANIC DAIRY PRODUCTS Limit saturated fat to no more than 10% of your daily calories. Choose high quality natural cheese and yogurt. RED FOODS Choose anything red including cabbage. RED MEAT-LEAN 285 . If you are trying to lose weight choose whiter fish more frequently but also include fatty fish weekly. PASTA It is a healthy choice if consumed in small portions (1-1½ C) and cooked al dente. chard.Food Can Improve Your Health CRUCIFEROUS VEGETABLES FISH AND SEAFOOD Look for wild options. INCLUDE 1 TIME A WEEK DARK CHOCOLATE Used in moderation (3 oz. WHOLE ORGANIC SOY FOODS INCLUDE 2 TIMES A WEEK EGGS-OMEGA-3 ENRICHED ONE OF THE CHENOPOD FAMILY This family includes beets. spinach and quinoa.
nuts or seeds or even a small amount of unhealthy ingredients to make the healthy portion more appetizing. EAT FREQUENTLY 286 . Water is vital for the functioning of all organ systems. CLEANSE OR DETOX This will reduce the amount of stored sugar in your body and reduce sugar cravings.Mrs. EAT A COLOURFUL VARIETY This will help to cover your nutritional bases. As you become more used to the “good foods” reduce and gradually eliminate the “bad stuff ”. The more you eat healthy foods the more that you will come to prefer them. ADD A LITTLE CRUNCH Use croutons. DRINK MORE GREEN TEA Replace your afternoon coffee with tea. DRINK PLENTY OF WATER Sometimes thirst masquerades as hunger and sugar cravings. CHANGE GRADUALLY It will be much easier to maintain the changes if they are carefully done. The cuts labeled as loin and round tend to have the least saturated fat. CHANGING YOUR EATING HABITS Changing the way you eat is all about retraining your taste buds. Patricia Ripenburg Bsc (Agr) Try to find grass-fed organic beef for its heart healthy ratio of omega-3 fatty acids and much lower saturated fat content.
A glass of red wine will assist he liver with detoxing and make it easier to stay hydrated while providing benefits. It will help to sprinkle a little honey water over under-loved vegetables. INCREASE THE AMOUNT OF PLANT BASED FOODS Reduce the proportion of meat to other ingredients by substituting more beans. This results 287 . ARTIFICIAL SWEETENERS Research shows that they are 60% sweeter than sugar and that they stimulate the taste receptors causing the release of insulin and making the brain sense the receipt of calories. PORTION SIZE Wait 10 minutes before returning for seconds. PLAN MEALS Make a grocery list a day or two in advance of shopping.Food Can Improve Your Health This helps to stabilize blood sugar and to reduce hunger and irritability. legumes and vegetables. INCREASE THE USE OF WHOLE GRAINS If you are not used to cooking with these grins cook one a week and try to use it in a couple of meals. REDUCE ALCOHOL Try not to consume more than 1 drink per day for women and 2 drinks per day for men. EXERCISE Exercise can increase your energy levels and help you avoid the sugary snack. This will allow your “full center” to return the full message to your brain. cauliflower and squash are good one to start with. PUREE VEGETABLES IN SAUCES Carrots.
Mrs. which does not contain any phthalates. aggression and disruptive behavior. molasses or stevia to sweeten food or drinks. It is very toxic to dogs causing low blood sugar that can be fatal. Alternatively use agave. maple syrup. To reduce your exposure use cast iron or stainless steel cookware. PROCESSED FOODS Reducing the amount of processed foods will assist in minimizing your intake of salt. A Mt. Phthalates are very difficult to find. Glad and Saran say that their products are made from LDPE. PFC’s are linked to cancer. sugar. as manufacturers are not required to disclose these ingredients. Two manufacturers of plastic wraps. FOODS PACKAGED IN PHTHALATES Phthalates are a class of chemicals that is capable of upsetting hormones. fragrances and household goods. When using a non-stick pan do not cook over high heat and be sure to use silicone or wooden utensils so as not t disturb its surface. 2 diet drinks or 2 sweetener packets. RED MEAT 288 . especially male hormones. honey. This chemical does not remain in the body for long so limiting exposure may significantly reduce its levels. Limit artificial sweeteners to a maximum of 2 servings a day. Sinai study found that children who had been exposed to high levels of phthalates in the womb were more likely to show signs of attention problems. Xylitol is often found in candy. developmental problems and liver damage. mouthwash and toothpaste. Patricia Ripenburg Bsc (Agr) in a hungry feeling that can often encourage eating and weight gain. flooring. trans and saturated fats and many other hidden unhealthy choices. dish detergents. NON-STICK COOKWARE This cookware allows trace amounts of PFC’s (perflurocarbons) to leach into food. It is used to make plastics pliable and can be found in foods that are individually wrapped as well as in car interiors.
Other products that can substitute for salt are herbs and spices. poultry. The British Medical Journal reported that reducing sodium intake reduced cardiovascular disease by 25-30%. SODIUM INTAKE Reduce your sodium intake to no more than 1. Reduce your consumption to 1 serving per week. Very low sodium foods contain 35mg or less and low sodium foods contain 140mg or less per serving. lemon and lime juice and vinegars. When you purchase meat. In excess.Food Can Improve Your Health Beef should not be a large part of your diet. as grass-fed beef is much higher in healthy nutrients. Be very careful with your consumption of prepared foods such as breads and rolls. Do not salt the water used for cooking pasta and potatoes just add a little salt at the end of cooking. Avoid salty snack foods and rinse all canned foods that are packed in salt water.500mg a day. For comparison a teaspoon of salt contains 2. 289 . soups and sandwiches as they often contain very large amounts of sodium.300mg of sodium. Reduced sodium only means that it is 25% lower than the original. pizza. Processed and restaurant foods can be very high in sodium. Sea salt is an option as it contains minerals and has more flavors so you are able to use less. cold cuts. Eat fresh at home whenever you can and freeze the extras in single serving portions for later use. salty foods are linked to stomach cancer. Substitute dulse for salt as it also provides the extra benefit of its iodine content. The definition of sodium free is that it contains less than 5mg per serving. REFINED CARBOHYDRATES These are empty calories that provide very little nutrition and can increase triglyceride levels and lower good cholesterol. Lowering your salt consumption also keeps your bones stronger. choose lean cuts and try to avoid corn-fed beef.
Studies have found that trans-palmitoleic acid. cheese and products made with palm kernel oil. nuts and olive oil. a natural property in dairy fat may substantially reduce the risk of type 2 diabetes. • Eat high fiber and protein at every meal to prevent hunger. • Slowly drink lightly sweetened hot tea and coffee. Choose organic dairy foods a few times a week. • Drink lots of water. • Substitute fruit for processed foods. Try using small portions of animal fats and adding healthier fats from foods like avocados. Patricia Ripenburg Bsc (Agr) SATURATED FAT Reduce your consumption of saturated fat.Mrs. SUGAR Your daily consumption should not exceed 3 TBSP for women and 4TBSP for men. • Chew mint gum. • Make your own treats. Decrease consumption of butter. meditation. 290 . cream. Fight sugar cravings by: • Allow yourself something sweet one day a week to keep feelings of deprivation under control. STRESS Exercise. • Purchase only what you want to eat that week and don’t store extras in the house. which raises LDL cholesterol to no more than 10% of your daily calories. music and yoga can be of assistance.
Cook pasta al dente and eat no more than one or two servings a week. AGE’s are produced through normal metabolism and ageing or when sugar interacts with fats and proteins in meat. serving. Look for cereals that provide 4-5g of fiber for a 1oz. USE FRUITS AS DESSERTS INCREASE THE USE SPICES. AGE’s are easily absorbed from meats and cheeses that have been broiled. 291 . The higher the temperature and the longer the time that the meat is cooked the higher the toxic level. TRY THE 80% / 20% RULE Begin by eating healthy Monday to Friday and letting up a little on the weekends.Food Can Improve Your Health WHITE STARCH Limit white starch and foods made with wheat flour. They are implicated in many age-related diseases and diabetics and heart disease patients have been shown to have higher AGE levels. LEMONS AND LIMES They will enhance the flavor of foods and allow you to reduce the amount of salt and sugar. Choose from a large variety of fresh fruits or a small handful or nuts and/or seeds. Make a list to avoid impulse buys. SNACK Plan to have 2 small healthy snacks between meals. grilled or fried. AVOID AGE’S Glycation end products are a family of toxins that produce inflammation and oxidative stress. SHOP Do your grocery shopping after a good meal and start with the produce isle. Incorporating rosemary and acidic ingredients in marinades will help to reduce AGE’S.
Alternatively make cookies. Many vegetables are cooked at very 292 . CANNED FOODS AND BISPHENOL A (BPA) This chemical is used to line cans to prevent corrosion but it can easily leach into foods.Mrs. The FDA did admit it had “some concerns” in 2010. BROMATED FLOUR This flour contains potassium bromate. Snack foods are notably bad in this category. Chemicals are then sent to the brain. The American Chemistry Council maintains that BPA “poses no known risks to human health”. which is frequently used in commercial bakeries to increase rising and strengthen the dough. in 2007 researchers thought there was a relationship between low doses of BPA and many negative health outcomes. They stimulate taste receptors in the esophagus and stomach causing the pancreas to anticipate energy and release insulin. which can lead to overeating. This results in a feeling of hunger. In Canada milk is not produced using artificial growth hormones. Canada banned the chemical from baby bottles in 2008. However. If the food is not organic ask your grocer about the drugs used in production. ANYTHING PRODUCED WITH ARTIFICIAL HORMONES This includes beef with DES and milk with BGH. muffins and vegetable chips at home with fresh whole ingredients. It is found in purchase receipts and some water bottles.000 times sweeter than sugar and they have a tendency to acclimate the body to wanting sweeter foods. which is the hormone responsible for the accumulation of fat. In the US the FDA has encouraged voluntary removal of this ingredient. ARTIFICIAL SWEETENERS These sweeteners are 60-1. Patricia Ripenburg Bsc (Agr) ANY PRODUCT WHO’S INGREDIENTS YOU CAN’T PRONOUNCE If you can’t pronounce it don’t buy it. especially if the ingredient is listed in the first 6 on the label. which becomes confused as to the receipt of calories. It is thought to be a possible carcinogen and is banned in many countries including Canada.
CARRAGEENAN It is used to thicken and emulsify in cottage cheese. The US Environmental Protection Agency is studying the potential problems with this artificial butter flavoring. soymilk and yogurt. 293 . however. It has been linked to intestinal ulcerations and is currently allowed in organic foods.Food Can Improve Your Health high temperatures in their cans and BPA could leach into their contents. CHEMICALLY ALTERED FATS These are fats like hydrogenated vegetable oils and are found in many prepared foods. Some foods like beans do not lose their nutrients when canned. avoid exposing plastic containers to microwave or dishwasher heat and wash your hands after handling receipts. A 2012 study suggests that diacetyl can increase the risk for Alzheimer’s. Look for the BPA free seal on cans. CURED MEATS These meats are preserved by using nitrated or smoking and are strongly linked to digestive tract cancers. including stomach cancers. The FDA is currently studying this compound. which has been shown to cause health problems in animals. ice cream. The butter flavor frequently comes from diacetyl (DA). many other foods do not fair as well and are not a good addition to your diet. FAKE BUTTER AND MICROWAVE POPCORN Microwave popcorn often contains a Teflon-like coating in the lining of the prepared bags that can be broken down by heat into unwanted substances. They appear to raise the risk of cardiovascular disease. This chemical has been charged with causing bronchitis and permanent lung disease in workers who have had long-term exposure. including perfluorooctanoic acid (PFOA).
294 . which is one of the 33 ingredients listed on the McDonalds website for Chicken McNuggets. If there is a place that you really like check it out thoroughly before eating there. Choose canned. Eating fried fish was not associated with increased blood levels of omega-3’s or with any beneficial electrocardiogram results. The American Academy of Environmental Medicine has published information stating that “GM foods pose a serious health risk” and call for a moratorium on GM foods. A ready to go Chicken Caesar Salad often has a very high sodium content. Currently there are very few fast food outlets that disclose the nutritional contents of their menu. approx. If you are not convinced that fast foods are that bad read up on tertiary butyl hydroquinone. Their benefits are limited to efficient and increased growth. Studies are suggesting that it may be detrimental to health. Recent studies are finding health problems with these fish and litigation is currently before the courts. physiologic and genetic health”. FRIED FISH When fish is prepared this way it loses its omega-3 fats. fresh or frozen wild fish. Patricia Ripenburg Bsc (Agr) FARMED SALMON These fish contain high levels of antibiotics and pesticides. They say “there is more than a casual association between GM foods and adverse health effects” and that “GM foods pose a serious health risk in the areas of toxicology. reproductive health and metabolic. FAST FOOD OUTLETS A new Spanish study found that there is a 51% higher risk of depression among fast food consumers.Mrs. allergy. immune function. 30%DV and sandwiches often start at 40% DV. GENETICALLY MODIFIED ORGANISMS (GMO’s) As much as 80% of all packaged foods contain GMO’s.
Most of these sugar additives are syrups or compounds that end in “ose. GRAINS THAT ARE NOT “WHOLE” Make sure that some of the grain can be seen in this product. The best solution is to eat the whole fruit or to make your own juice. For a list of brands that tested poorly check the FDA website. JUICES OR JUICE CONCENTRATES PRODUCED OUTSIDE N.Food Can Improve Your Health There have not been any long-term studies to determine the effect of consumption of GMO foods on the health of humans. HIGH GLYCEMIC FOODS If weight loss is your goal also eliminate flour and sugar from your diet. VEGETABLE SHORTENING AND REGULAR OILS The regular oils include cottonseed. sunflower and mixed vegetable oils. HIDDEN SUGARS Look on the labels of fruit flavored yogurt. Some health risks that have been discussed include the development of allergens and antibiotic resistance. 60% of the apple concentrate comes from China and other countries that have less restrictive regulations regarding their production and they often contain pesticide and fungicide residues. MARGARINE. ketchup. A new report claims that GMO foods can damage your health and even cause cancer. fruit drinks and juices for these sugars.” Apple and grape juice are naturally high in sugar and they are often added to boost the sugar content. Then you can enjoy the true flavor and nutritional benefits of the fruit. Check the label to find out where the fruit was grown or where the concentrate was produced not just where it was bottled.S. corn. 10% of the apple and grape juice samples tested had arsenic levels above drinking water standards and 25% had led levels above bottled water standards. The healthy fats are those that are rich in 295 . safflower. AMERICA In the U.
Use Extra Virgin Olive Oil. Check the label for the amount of fiber. however. Check the ingredient labels and compare them to like brands IMITATION EXTRA VIRGIN OLIVE OIL It is made with regular olive oil. These products pretend to healthy.Mrs. GOOD SOURCE OF FIBER There are many kinds of fiber and they do not all provide the same benefits. Shop farmer’s markets and look for 100% organic products. When opened the oil should smell fruity.O.O. MISLEADING FOODS This category is the most annoying. Their labels may say: • “CONTAINS BLUEBERRIES OR MADE WITH REAL FRUIT” These foods may only have a few blueberries or perhaps no blueberries at all just a miniscule amount of miscellaneous fruit and some blue dye. to gain the USDA seal the product must be 95% organic. Patricia Ripenburg Bsc (Agr) either monounsaturated or omega-3 fats and low in saturated fat.V . The USDA has included many synthetic ingredients that it allows in organic produce. Look for real E. FAKE ORGANIC FOODS Labeling is a problem.O. Expeller-pressed organic canola oil or organic high-oleic expeller pressed safflower and sunflower oils.O. canola oil or nut oils and bottled as E. in dark colored bottles that have only one country of origin listed.V . There has been a long-standing dispute over this. 296 . LIGHTLY SWEETENED This is a term that has no regulatory definition and has no meaning. • “CONTAINS WHOLE GRAINS OR MADE WITH WHOLE GRAINS” Many of these products only contain trace amounts of whole grains. Fish are now being sold as organic but there are no standards for labeling.
ORGANICALLY GROWN This term is unregulated and there is no proof that organic practices are being followed. ORGANIC BROWN RICE SYRUP This syrup has been found to contain high levels of arsenic. heart palpations and general weakness. PHTHALATES These are a group of chemicals that are literally found everywhere from air fresheners and cosmetics to food packaging and 297 . You will likely find that the product is very high in sodium or sugar and it may also be higher in fat then comparable foods. sea vegetables. MADE WITH ORGANIC INGREDIENTS This only means that it is made with 70% organic ingredients. There are currently no regulations applicable to arsenic in food for either Canada or the U. Arsenic has also been found in rice flour and rice flakes. To increase the umami component of foods replace MSG with foods that naturally contain free glutamates such as miso. NON-ORGANIC POTATOES Potatoes have been used for decades to “clean” the soil.Food Can Improve Your Health LOW IN FAT–Check the label. fresh tomatoes and tomato paste. Parmesan cheese.S. MSG This flavor enhancer is often suspected of causing health problems such as flushing. NON-STICK OILS WITH CHEMICAL ADDITIVES Alternatively fill a spray bottle with healthy monounsaturated olive oil. This syrup is often used in organic baby formula and energy bars. They absorb the toxins in the soil and washing will not remove them. They are also sprayed several times before they end up at the grocers. mushrooms.
REFINED STARCHES AND SUGARS These foods have a direct effect on insulin and blood sugar and they are likely to be the main cause of type 2-diabetes and coronary heart disease. They are commonly used to make PVC flexible and to preserve color and sent. Phthalates are also associated with lower testosterone levels and increased waist circumference in men. (DMP). (DIDP). hot dogs and sausages contain bad fats. have restricted their use in children’s products. • Avoid products that include: (BBP). Diet is believed to be the main source of exposure to (DEHP) and eating fresh food instead of canned and packaged foods will cut your exposure in half.Mrs. (MiBP). (MEP). Some of them are associated with cardiovascular disease and weight gain. have banned the use of several phthalates in consumer products. 298 . Some countries including the E. (DNOP). • Check the recycle code on your plastic items. Lower your exposure and reduce the cumulative effect. Those with a 3 or 7 may contain higher levels of both BPA and phthalates. Patricia Ripenburg Bsc (Agr) medications.S. (DEP). hidden sugars and unhealthy chemical additives. Different phthalates have different biological activities and some of them do not appear to have any adverse affect. (MMP) • Currently (DIDP) AND (DIP) are not classified as hazardous.U. Phthalates are not chemically bound and can easily leach out. (DINP). • Use unscented products. (DBP). Canada and the U. PROCESSED FOODS Many processed foods such as cold cuts. (DEHP). • Use natural beeswax candles instead of air fresheners. A large Swedish study published in Diabetes Care in 2012 found an association between phthalates and an increased risk of developing diabetes.
• Check for non-GMO seals. Look for 100% juice blends sweetened only with pure cane sugar. cottonseed. • Download the non-GMO shopping guide from ShopNoGMO There is an IPhone app as well. equal and NutraSweet are derived from GM microorganisms. There are a growing number of non-GMO producers.Food Can Improve Your Health ROUNDUP AND Bt. A new study published in the Journal of Applied Toxicology found that they are toxic to human kidney cells. GMO crops are created with the combination of both these chemicals and most fast and processed foods contain at least one ingredient grown with them. This herbicide and biopesticide combination is used worldwide. Avoid these at risk GMO foods by: • Purchase organic foods in the high-risk categories. sugar beets. 299 . Try to avoid GMO fruits and vegetables to keep exposure to a minimum. yellow squash and zucchini. corn. • Many beverages contain GMO’s. soybeans. Hawaiian papaya. • Baby food and infant formula that are milk or soy based often have GMO-derived corn syrup or lecithin added. GMO foods are also found in: • Artificial sweeteners such as aspartame. • Shop with GM-free retailers such as Whole Foods and Trader Joe’s who have banned GM ingredients in their house brands. The major food crops that are genetically modified are canola.
diabetes. sesame and sunflower. which can increase the risk of cardiovascular disease. Patricia Ripenburg Bsc (Agr) • Many cereals and granola bars contain corn and soy products and non-cane sugars.Mrs. which has many detrimental side effects. SATURATED AND HYDROGENATED FATS They can raise low-density LDL. cottonseed and soy oils contain GMO’s. SUGARED DRINKS. Alternatively snack on healthy nuts and use herbs to flavor foods. They have been found to increase the risk of bone weakening. Instead of sodas stay hydrated with diluted and 300 . olive. rbST or no artificial hormones they will likely contain GMO’s. Baking ingredients are not genetically modified but many other products contain corn syrup soy flour and sugar from sugar beets. • Oils that do not contain GMO’s are almond. coffee drinks. non-GMO and no rbGH. corn. It stresses the body and can have unpleasant side effects. • If dairy products are not labeled organic. juice drinks and sodas. safflower. SALT SUBSTITUTES CONTAINING OLESTRA These are found in snack foods like potato chips. • If a non-organic product is made in North America and lists sugar other than pure cane sugar it is likely a combination of sugar cane and GMO sugar beets. tooth decay and weight gain. • Packaged breads and baked goods often contain GMO’s. • Most North American canola. coconut. SWEETS AND SYRUPS These are a huge source of sugar. peanut. They are commonly found in cocktails. grape seed.
They are frequently found in baked goods and solid margarines and can raise the body’s own cholesterol production. jellies and ketchup. It is the primary ingredient in soft drinks and is often found in processed foods like bread. ice cream. green tea (hot or cold) or plain water. crackers. *ALCOHOL can cause coma and death. SWEETENERS The sweeteners made with high fructose corn syrup (HFCS). which would increase the risk for heart disease. *ALMONDS 301 . TOXIC TO PETS For more information contact your veterinarian or the SPCA. Check that there is only one ingredient listed and purchase organic from farmers markets. A study by the US Center for Disease Control and Prevention showed that sweeteners appear to lower HDL cholesterol and to raise triglycerides. HONEY WITHOUT THE BENEFITS Honey is often excessively filtered with all the health giving pollen removed. jams. It is an inexpensive common substitute for beet or cane sugar. * Indicates a substance that can be fatal. which is a GMO are frequently added to low-fat foods.Food Can Improve Your Health unsweetened blueberry or cranberry juice. It is so widespread that it is hard to avoid. TRANS FATS These are often the result of food processing. It is metabolically worse than sugar and the regular consumption of HFCS may contribute to obesity.
colas or tea) can be fatal for cats.Mrs. which is toxic and can result in nutritional deficiencies if it is fed in large amounts. 302 . Patricia Ripenburg Bsc (Agr) *AMARYLLIS BULB *APRICOTS *AUTUMN CROCUS AVOCADOS skin and pit are documented to severely harm or kill animals. *BEGONIA *BLEEDING HEART BONES especially from fish and poultry can cause obstruction or laceration of the digestive system. which in small amounts can cause illness in dogs. Make sure to read the ingredient list. *CASTOR BEAN *CHOCOLATE contains theobromine and caffeine. *DIEFFENBACHIA FAT trimmings can cause pancreatitis. The darker the chocolate is more toxic. CAFFEINE (coffee. BABY FOOD can contain garlic. leeks or onion powder. *CHOKE BERRIES–UNRIPE CORN COB pieces can get stuck in the intestinal tract and cause painful obstructions. The flesh is toxic to birds and all parts of the tree and the fruit are likely toxic to dogs and cats.
Food Can Improve Your Health GARLIC CHIVES AND ONIONS fresh. seizures and death. *HYDRANGEA *JIMSON WEED *KALANCHOE *LILIES (LILIUM) esp. drinking water from a vase with cut lilies in it or licking pollen from their paws. cooked or powdered they all contain chemicals that cause GI upset and can damage the red blood cells of dogs and cats. GRAPES AND RAISINS can damage the kidneys. which may affect multiple systems and result in death. *HEAVENLY BAMBOO *HOPS contain a compound that causes panting. *MILKWEED *MISTLETOE BERRIES *MONKSHOOD *MORNING GLORY *MUSHROOMS contain toxins. elevated temperatures. Easter and Stargazer lilies are lethally toxic to cats. Asiatic. 303 . LIVER in large amounts can cause vitamin A toxicity. It can affect a cat’s bones and lead to death. MACADAMIA NUTS and foods containing them are toxic and clinical signs can be seen within 12 hours of ingestion. They can cause fatal kidney failure from biting a leaf. increased heart rate.
*RHUBARB LEAVES are toxic to people too. salty or sugary foods and drinks. *PEACHES *PHILODENDRON PLUMS and all fruits containing pits are problematic. Patricia Ripenburg Bsc (Agr) *OLEANDER *ONIONS in all forms can break down red blood cells and lead to anemia. toothpaste and medications esp. candy. *YEW *XYLITOL is an artificial sweetener commonly found in baked goods. It is not known if it is toxic to cats. acetaminophen and ibuprofen. TOMATOES Dogs should not be fed tomatoes. FISH AND MEAT are a risk for food poisoning. Cats are more susceptible than dogs. RAW EGGS. fish and meat and large amounts of dairy products. NOTE: Other unhealthy items include meat fat.Mrs. *SHAMROCK *TOBACCO affects the digestive and nervous systems and can cause coma and death. *YEAST DOUGH can expand and possibly cause rupture of the digestive tract. 304 . It causes a sudden release of insulin causing hypoglycemia and possible liver damage in dogs. gum. It can be fatal if left untreated. raw eggs.
) or a fraction of the food (½). a simple measure (1 Tbsp. the Ingredient List and some optional nutrition claims. Reading the % DV will let you know if that food has a little (5% or less) or a lot (15% or more) of the specific nutrient. The nutritional facts table gives information about the calorie content. PRODUCE STICKERS The adhesive on the stickers are supposed to be edible but wash all fruit and produce well even those that are prewashed. The PLU (price look up code) stickers on the produce that have 5 numbers that start with 8 are genetically modified and may have been chemically treated. The PLU stickers that have 5 numbers beginning with a 9 are organic. which changes with the product. These labels are based on a specified amount of food. the 13-core nutrients and the % Daily Value of those 13 nutrients. The PLU stickers on the produce that have 4 numbers and start with a 3 or 4 denote conventionally grown foods that have been sprayed with weed killers and pesticides. For example the amount of bread may be 1 or 2 slices. The amount of food must be in grams or milliliters and it must include a familiar household unit such as a phrase (1 slice). Always compare the amount of food by weight or volume in the amounts that you would normally eat. Be sure to note the amount of food the D V refers to. It is thought that 7 out of 10 items on grocery store shelves contain ingredients that have been genetically modified. 305 .Food Can Improve Your Health NUTRITION LABEL FACTS Health Canada legislated information includes the Nutrition Facts table. There is no standardization for the amount of food being analyzed.
306 . boxed rice pilaf and fat-free cottage cheese seem like good choices but not necessarily so when you look at their sodium content. which are advertised as “made with white meat.Mrs. Grapefruit juice usually has both apple and grape juice added for sweetness. HIGH SODIUM CONTENT The sodium content can be high in many foods where sodium phosphate is used as a preservative. Patricia Ripenburg Bsc (Agr) BE AWARE AND DON’T GET CAUGHT “TOO MANY TIMES” FAST FOOD OUTLETS These shops should be avoided whenever possible. Check out McDonalds Chicken McNuggets. If you still don’t think that they are that bad read up on tertiary buthylhydroquinone. Frozen dinners. A glass of cranberry juice cocktail has as much sugar as half a dozen chocolate chip cookies. Some items may contain almost the same calorie count as their full fat counterparts. BPA’S. That is what TBHQ stands for! FAT-FREE AND LOW-FAT FOODS Dieters need to check these foods carefully as large amounts of sugar are often added to make up for the missing flavor of fat. FRUIT JUICES. GMO’S AND PHTHALATES ARE NOT LABELED These are not required to be disclosed at present.” You will find the ingredient list on their web site. Most reduced fat foods are only about 10% lower in calories so make sure not to consume 10% more! FROZEN YOGURT This food can have twice the amount of sugar as ice cream. FRUIT JUICE COCKTAILS AND FRUIT DRINKS These drinks often contain as much sugar as a can of soda. Click on the nutrition button and you will see all 33 ingredients. wrapped up in a crisp tempura batter.
The place where the “Product of India” was located was just above the bar code and it was printed in the same elongated way without proper spacing between words. I looked at the bottom of the bag and saw California USA. I was caught when I purchased dog food. The product might include 99% refined grains and 1% whole grains. I thought that I would have a closer look at the grocery store and what did I find? I found many brands that were the product of India. 307 . which was extremely hard to read. Take the term. A friend sent me an article that mentioned that pickles were produced in India and it made me have a closer look and happily I found that my pickles were produced in the USA. Back the bag went. It was very hard to read even when you looked carefully. “made with whole grains” for example. Since he brought it home I had never looked at the label. natural. lightly sweetened. The regulation states that the chickens must be allowed “access to the outside”. Just 2 weeks later the deaths of several dogs were traced back to dog food produced in China. However. Free–range is only certifiable for poultry and eggs. Others like free-range. When I got home I took a closer look and noticed that the food was packaged in California and in small print on the back of the bag I saw “produced in China”. There is no stipulation as to the size of the outdoor space or for how long it is to be made available. my husband’s green relish was a product of India! The thought of the water perhaps coming from the Ganges was enough to have him discard the remaining relish. made with whole grains and local are unregulated and do not necessarily mean what you think they do.Food Can Improve Your Health MISLEADING LABELS This one really annoys me. Some labels such as certified organic are government regulated. You have to read labels carefully every time you shop as the items you purchased yesterday may look the same but could have changed their ingredient list without obvious signs.
maltose. dextrin. Example–1. Check the label to check the label to find the country the product or parts of the product were produced as regulations differ. saccharose. maltodextrin. corn syrup. TOTAL FAT RULE OF THUMB Keep your fat consumption to less than 35% of your daily calorie intake. These oils are often unhealthy and may contain diacetyl. gas and diarrhea. SUGAR BY ANOTHER NAME Most of these are additives that are syrups or end in ose like barley malt syrup. maltitol. SUGAR ALCOHOLS These are similar to sugar except that they are not as sweet and are not completely absorbed by the body. 308 . xylose.5g of fat per day. TOMATO AND PASTA SAUCES These are products where lots of sugar is frequently added. lactitol. hydrogenated starch. mannitol. lactose. dehydrated cane juice. sorghum. malt syrup. ORGANIC The term 100% organic is what you want to see if you intend to purchase truly organic products. If the label says 100% organic the product is not allowed to contain any non-organic ingredients. hydrolysate.500 calories = 52. as well as added apple and grape juice. Patricia Ripenburg Bsc (Agr) MOVIE THEATER POPCORN This popcorn is popped in oil with more oils added.Mrs. fruit juice concentrate. fructose. They have been known to cause intestinal discomfort including bloating. A medium size container will often top out at over 60g of fat. They are erythritol. sorbitol and xylitol. isomalt. POULTRY SAUSAGE This sausage is often made with the skin and fatty parts of the chicken and it can have more calories and fat than regular sausage. glucose. dextrose.
chopped fresh vegetables with a bean. dried fruits.Food Can Improve Your Health TRANS-FAT LABELING If a product contains less than 0. dark chocolate 3 times a week. SOME SNACK SUGGESTIONS ARE: apples. hummus. low-fat cheese. miso soup. FOODS THAT COLLECT THE MOST ANTIBIOTIC. hard-boiled omega-3 eggs. dried peas. HEALTH PROMOTING EASY SNACK FOODS Eating small snacks throughout the day can keep hunger at bay and make it easier to keep a healthy weight. bananas. berries. tea. pistachios. edamame. small handful of unsalted nuts or seeds. pickled herring. Asian pears. seaweed. whole grain cereals with low-fat milk. Snacking can maintain your energy level and stabilize blood sugar. Farmers who thought USDA certification too pricy and unreliable created this label to advertise their standard. olive oil or low-fat yogurt dip. parmesan cheese or spices. whole grain crackers or toast spread with natural and non-hydrogenated peanut or nut butter and banana or fruit slices with low fat yogurt THE MOST IMPORTANT FOODS TO BUY ORGANIC AND THE SAFER ONES THAT HAVE THE LOWEST PESTICIDE LOAD The term beyond organic is probably a trustworthy label.5% per serving (serving size may be much smaller than you would normally eat) it can be labeled as “trans-fat free. air-popped popcorn topped with olive oil. fresh fruit. oranges. cherries. 1 oz. HORMONE AND PESTICIDE RESIDUES Fruits and vegetables that have thin skins that you would normally eat or are difficult to peel should be an organic purchase. mango. pickled peppers. graham crackers. turkey slices. apricots. fruit salad. which contain trans-fats. olives. lox. All 309 . prunes. sugar-free 100% juice frozen fruit bars. Make sure to look on the ingredient list for partially hydrogenated vegetable oil and vegetable shortening. You could easily ingest 2-3g of trans-fats at a time.
Synthetic pesticide exposure has been linked to disruption of cell growth. • Purchase at risk fruits and vegetables as organic. Don’t assume that bottled water is better than tap water as their standards are the same. which are by-products of combustion and PCB’s that accumulate in fat by choosing lower fat meats and proteins. • Avoid dioxins. some cancers and diseases of the nervous system. AT RISK FOODS TO POSSIBLE PURCHASE ORGANIC WHEN 310 . which are linked with developmental problems and liver damage by limiting the use of non-stick cookware to medium high heat and by not treating carpets and fabric-covered furniture. • Remove outside shoes at your door. • Test your water and use a water filter that will screen out the specific contaminants found. • Grow your own herbs. • Handle home cleaning products very carefully. • Avoid perflurocarbons. • Reduce exposure to phthalates by purchasing the least processed and packaged foods. Patricia Ripenburg Bsc (Agr) produce needs to be washed very well before peeling. • Eliminate or limit the use of lawn and garden chemicals.Mrs. WAYS TO AVOID PESTICIDES AND OTHER RESIDUES • Read labels.
311 . They are also sprayed with wax before being sold. GRAPES They are sprayed with a lot of pesticides. however. BLACKBERRIES BLUEBERRIES This fruit is heavily sprayed with pesticides. BELL PEPPERS These peppers will absorb chemicals through their skin and even peeling them will not reduce the amount of chemicals they carry. it also make the pesticides hard to remove.Food Can Improve Your Health APPLES They are coated with a food grade wax that seals in pesticides so washing and peeling does not stop exposure to fungicide sprays. CHERRIES CILANTRO CUCUMBERS They are coated with wax to keep them fresh. DAIRY PRODUCTS In the US these products are frequently made with milk from cows that are fed antibiotics and genetically modified feeds. In Canada growth hormones are not given to dairy cattle and if antibiotics are given to a dairy cow the milk is not sold. CARROTS CELERY It will absorb chemicals like a sponge and washing and peeling will not remove them.
It mimics estrogen and it is thought to cause severe irritation. PEARS This fruit is also highly sprayed. They are 312 . PEACHES They are sprayed when they are young and they have been found to have high pesticide levels. soaps and toothpaste their foaming qualities. Patricia Ripenburg Bsc (Agr) GREEN BEANS They are sprayed with organophosphate pesticides that are associated with neurodevelopmental effects in children. ORGANIC MEAT It is free from antibiotics and hormones and is usually grass fed. poultry and pork. menopausal symptoms and female cancers. In Canada no growth hormones are used in poultry or pork although antibiotics may be used in fish.Mrs. male infertility problems. which dramatically increases the level and proportions of omega-3’s. ORGANIC POULTRY They are allowed to range free and are not fed antibiotics or hormones. which gives shampoos. Organic growers must use non-toxic repellents. LEAFY GREENS They are heavily sprayed with pesticides. Kale is sprayed with pesticides that are toxic to the nervous system. NON-FOOD PRODUCTS One that you might like to avoid is sodium laurel sulfate. POTATOES (WHITE) They are one of the most heavily sprayed vegetables and they readily absorb toxins from the soil that do not wash off. NECTARINES They all contain measurable pesticide residues.
FOODS WITH THE LOWEST PESTICIDE LOAD asparagus. grapefruit. papaya. sweet potatoes and watermelon. melons. bananas. avocado. RASPBERRIES SPINACH STRAWBERRIES They have been found to have high pesticide residues that do not wash off. onions. oranges.Food Can Improve Your Health also sprayed with growth inhibitors and other compounds to keep them from sprouting and requiring refrigeration. BUY IN SEASON Purchase a larger amount and freeze the rest. cantaloupe (domestic). peas. WINTER SQUASH They like white potatoes readily absorb toxins from the soil. eggplant. cabbage. mushrooms. WAYS TO SAVE MONEY AND EAT WELL BIG BOX RETAILERS They will often carry organic produce at good savings. DO YOUR OWN PREP WORK Cut up your own fruits and vegetables. cauliflower. kiwi. broccoli. COUPONS Check in flyers and on line. mango. squash. pineapple. 313 . corn. That is not surprising as a lot of creatures compete for them. BULK BIN These items are often even cheaper than buying on sale.
GENERIC BRANDS They can cost a lot less. GROW YOUR OWN VEGETABLES Grow the most expensive ones that you really like. GROW YOUR OWN HERBS A pot on the windowsill can be very rewarding. FROZEN FOODS They contain some of the best bargains. FREEZE LEFTOVERS Make extras when the prices are the lowest. Patricia Ripenburg Bsc (Agr) DRIED FRUITS They contain almost counterparts. organic fruits packed in their own juice or water. salmon. as many nutrients as their fresh DRIED HERBS They are almost as good as fresh and they cost a lot less. sardines packed in water or olive oil. FARMERS’ MARKETS Check their prices just before closing. HEALTHY CANNED FOODS These include: beans (rinse well). They are comprised of in season produce and are usually delivered weekly throughout the season at a reasonable price. 314 .Mrs. low-sodium soups and vegetables especially corn and tomatoes that likely benefit from the canning process. FOOD BOX PROGRAMS These programs are often available at organic markets or local farms.
per person and add beans. USE OLDER PRODUCE Produce does not loose its nutritional value until it actually spoils. LEGUMES Dried legumes are a very low cost main course. In many cases it is actually more nutritious just before it spoils. LIST Watch the newspaper flyers and make a shopping list and stick to it to avoid impulse buys. PORTION SIZE The amount of meat and poultry can be reduced. Purchase 3-4 oz. Use these fruits and vegetables in breads.Food Can Improve Your Health JOIN A CO-OP Working a few hours a week is a good way to get discounted prices. tomato slices or vegetables. label and freeze the extras. REDUCE SPOILAGE Purchase only what you will use and be prepared to freeze the rest SUPER SIZE YOUR CHICKEN The whole bird is usually a much better value. salsas or soups that take advantage of their softened condition. LEFT OVERS Wrap. 315 . POINT SAVINGS–STORE CARDS These are offered at most groceries and can end up as reduced or free food. lentils. salad greens.
Mrs. Ferro. Spelt and TEFF (0) APPLES APRICOTS ARTICHOKE ASPARAGUS AVOCADOS Balsamic vinegar BANANAS 316 . MILLET. BUCKWHEAT. QUINOA. Patricia Ripenburg Bsc (Agr) SHOPPING LIST IMPORTANT FOODS ARE CAPITALIZED IN BOLD VERY GOOD FOODS ARE CAPITALIZED Good foods are in lower case (0) = PURCHASE ORGANIC (G) = HIGH RISK OF GENETICALLY MODIFIED ORGANISM Agave nectar ALL-BRAN CEREAL Almond butter and almond milk Anchovies ANCIENT GRAINS–AMARANTH.
BLACK.Food Can Improve Your Health BEANS (DRIED or in non-BPA tins) ADZUKI. GOJI BERRIES. MULBERRIES. GARBANZO (CHICK PEAS). (G) SOYBEANS and Split peas Beef or Bison–lean organic BEETS (O) BERRIES–ACAI BERRIES. Cheddar. CRANBERRIES. BLACK CURRENTS. Black-eyed peas. RASPBERRIES AND STRAWBERRIES BROCCOLI AND BROCCOLI SPROUTS BRUSSELS SPROUTS CABBAGE (O) CARROTS Cantaloupe CAULIFLOWER Calf ’s liver (G) Canola oil–expeller-pressed (O) CELERY Cheese-organic and low fat-Mozzarella. KIDNEY–RED AND WHITE. Feta and Ricotta (O) CHERRIES 317 . ELDERBERRIES. LINGONBERRIES. NAVY. BLUEBERRIES. PINTO. BLACKBERRIES. LIMA. Parmesan.
FIGS AND Raisins Eggplant EGGS–OMEGA-3 318 . BLUEBERRIES.S. KEFIR. GREEK YOGURT-LOW FAT DRIED FRUIT–APRICOTS. FIGS. COLLARD GREENS. CHEESE-HARD. BEET GREENS. Milk low fat.Mrs. BLUEBERRIES. DATES. CRANBERRIES. SPINACH. MUSTARD GREENS.) Dairy products Daikon Radish (O IN US) DAIRY–BUTTERMILK. SWISS CHARD. TURNIP GREENS AND WATERCRESS Dill pickles DRIED FRUIT–APRICOTS. Patricia Ripenburg Bsc (Agr) Chicken–antibiotic free Coffee (G) CORN Cottage cheese CUCUMBER CURRY (O IN U. KALE. PRUNES AND RAISINS DARK CHOCOLATE–70% COCOA (O) DARK GREENS–ARUGULA. ROMAINE. BOK CHOI. CRANBERRIES.
MACKEREL. CHIVES. PAPRIKA. Cloves. Coriander.Food Can Improve Your Health FATTY FISH–CANNED COD. Cumin. BAY LEAVES. HALIBUT. Lemongrass. Saffron. WILD PACIFIC SALMON. TARRAGON. TUNA AND WHITEFISH Fennel Grapefruit (O) GRAPES–RED OR PURPLE. SAGE. CILANTRO. Marjoram. HERRING. PARSLEY. SARDINES. GINGER. Peppermint. CANNED WILD SALMON. Dill. CAYENNE PEPPER. Savory. BASIL. GARLIC. ROSEMARY. Fennel seeds. FRESH OR JUICED GREEN BEANS Guava HERBS–Allspice. CINNAMON. Nutmeg. OREGANO. TROUT. BLACK PEPPER. THYME AND TURMERIC Honey HORSERADISH HOT CHILIES Hummus Jerusalem Artichoke Jicama Kiwifruit Lamb LEEKS 319 .
INCLUDING ZEST LENTILS (O) Lettuce LIMES. HAZEL NUTS. PINE NUTS. OLIVE OIL–EXTRA VIRGIN.Mrs. CRIMINI. RISHI. PECANS. OYSTER. WATERMELON Molasses MUSHROOMS–ASIAN–ENOKI. PEANUTS. PISTACHIOS AND WALNUTS OILS–ALMOND OIL. SHITAKE AND WHITE BUTTON MUSTARD (0) Nectarines NUTS–ALMONDS. MACADAMIAS. CASHEWS. TOASTED SESAME OIL AND WALNUT OIL OATMEAL OLIVES ONIONS 320 . BRAZIL NUTS. Patricia Ripenburg Bsc (Agr) LEMONS. MAITAKE. INCLUDING ZEST LYCHEE Mango Maple syrup MELONS–CANTALOUPE. COCONUT OIL. MACADAMIA NUT OIL.
CHILE PEPPERS–HOT AND MILD Pineapple Pomegranate Popcorn Plums (O) Potatoes-white. SWEET POTATOES Pork Prunes RADISHES–BULBS AND GREENS Rapini Red pepper flakes 321 .Food Can Improve Your Health ORANGES–INCLUDING ZEST Papaya–(G) Hawaiian Papaya Parsnips Pasta (O) PEACHES Peanut butter–Natural (O) Pears PEAS–BLACK-EYED PEAS AND GREEN PEAS (O) PEPPERS–BELL PEPPERS.
TEMPEH. TOFU SHREDDED WHEAT SUMMER SQUASH–CROOKNECK. FLAXSEED/Flaxseed oil. KOMBU. NORI AND WAKAME SEEDS–CHIA SEEDS. Soymilk. 0) SOY–EDAMAME.Mrs. Patricia Ripenburg Bsc (Agr) RED WINE (1 glass/day) Rutabaga SAUERKRAUT SAVOY CABBAGE SCALLIONS Scallops SEA VEGETABLES–AGAR AGAR. SCALLOPS. Soy sauce. DULCE. PATTYPAN AND (G. BLADDER WRACK. STRAIGHT. PUMPKIN SEEDS. Lobster. HEMP SEED/ hemp oil. Shrimp and Oysters (G. SESAME SEEDS AND SUNFLOWER SEEDS SHALLOTS Shellfish–CLAMS. KELP. Crab. MISO. ARAME. O) ZUCCHINI Squid TANGERINES TART CHERRIES 322 .
PASTE. Rice. Rice Wine and White Wine 100% Whole grain breads. BUTTERNUT AND PUMPKIN YAMS PREPARATION METHODS FOR OPTIMAL NUTRITION AND SAFETY TO REDUCE GERMS IN THE KITCHEN Wipe down the counters. OATS. handles. Malt. RYE and Wheat (G. piecrusts and tortillas (O) WATERCRESS WHOLE AND CRACKED GRAINS–BARLEY. O) WINTER SQUASH–ACORN. ROOIBOS AND WHITE TOMATOES–DARK RED–COOKED. flour. Red Wine. crackers. sink and other surfaces with a solution of ¼ cup of bleach to 5 cups of water or use environmentally friendly tea tree oil with a vinegar and water solution. PU-ERH. KETCHUP OR JUICE TROUT Turkey–antibiotic free Turnip Vanilla Vinegar–APPLE CIDER. 323 .Food Can Improve Your Health TEA–BLACK. BULGUR. HERBAL. GREEN.
All produce needs to be well washed under cold running water. as the risk is high for E.coli and salmonella.Mrs. This will allow time for the conversion of their sulfoxides. With the exception of quinoa pre-soak them to reduce their cooking time. FRESH PRODUCE Avoid the use of raw alfalfa or bean sprouts. even if they are pre-washed. Patricia Ripenburg Bsc (Agr) BOIL To remove their oxalic acid beet greens. FISH Do not fry fish as frying leads to the loss of omega-3 fats and it no longer provides health benefits. CHOPPING Garlic and onions should be chopped and allowed to sit for 10 minutes before cooking. including their allins into beneficial compounds and makes them more resistant to heat damage. GRAINS Remove any debris and rinse well before cooking. The length of time fresh produce is left standing before purchase and consumption or between cooking and eating affects its nutritional value. Herbs may be added to the cooking liquid. Only remove the lid to stir when required. 324 . spinach and swiss chard should be boiled for a minute or two and the cooking water discarded before adding them to stir-fry’s etc.
• Turn the food frequently to prevent charring. • Do not use briquettes that contain chemicals. mint. It is thought that charred and smoked foods can damage DNA and may cause cancer. thyme and especially rosemary can reduce the formation of HCA’s. • Do not use the marinade for basting unless it is boiled first to destroy bacteria. • Do not use lighter fluid to start the fire. • Pat the meat dry before starting to grill. It is helpful to: • Marinating meat with herbs such as basil. • Including lemon juice or vinegar in a marinade can reduce the harmful compounds linked to ageing and chronic disease. • Choose lean cuts and trim off any excess fat to reduce burning and charring. 325 . Polycyclic aromatic hydrocarbons (PHA’s) are cancer-causing compounds that are formed when meat fat drips on to hot coals. • Pre-cook meats on the stove or in the oven and finish them on the grill to reduce their carcinogens.Food Can Improve Your Health BROILING AND GRILLING These forms of cooking might increase the risk of several cancers as heterocyclic amines (HCA’s) are produced when animal protein is cooked at the high temperatures that are used in broiling and grilling. oregano. sage. marjoram. • Only cook meats to the medium-rare or medium stage. The danger arises when smoke helps to deposit the PHA’s back onto the grilled meat.
limit sodium. Patricia Ripenburg Bsc (Agr) NON-STICK PANS These pans should not be used over high heat as the lining can release unhealthy fumes. Other fats will allow this availability but require more volume to obtain the same result. home-cooked meals. It is thought that physical activity has an ability to keep salt from damaging the blood vessels. If you have high blood pressure. SALT Control the amount of salt you ingest by being aware of the large amounts found in canned. SALAD DRESSINGS Dressings that contain monounsaturated fats like olive oil increase the absorption of carotenoids. saturated fat. OIL Heat the oil until it shimmers not until it smokes. red meat. 326 .Mrs. STIRRING Don’t stir foods often unless the recipe calls for it. Too little calcium can cause bones to thin and too much in the urine can cause kidney stones. frozen and prepared foods. Otherwise pay more attention to limiting calories. Calcium and sodium are closely linked and when you have too much salt the body eliminates it and calcium in the urine. SAUTÉ Heat the pan and the oil before adding the food and do not overfill the pan or the food will steam and stick. A very low salt diet may do more harm than good as the body will try to hold on to it by producing hormones that can raise the risk of heart disease. Use heat safe or wooden utensils as metal utensils can scratch non-stick pans and result in the ingestion of PFC’S. Some restaurant salads contain far in excess of the current USDA daily-recommended amount of 2300mg of sodium (a teaspoon). and added sugars and eat fresh.
This will allow for carryover to complete the cooking. GARLIC showed the highest antioxidant cooking losses in all cooking methods. bake or sauté. Add it near the end of cooking. CARROTS increase their antioxidant abilities with all cooking methods.Food Can Improve Your Health VEGETABLES When cooking vegetables use as little water as possible and either steam. When their colour becomes brighter they are at their nutritional best. PEAS AND ZUCCHINI lose most of their nutrients after boiling. ARTICHOKES are the only vegetable that retains its very high free radical activity no matter what cooking method is used. MUSHROOMS must be cooked well to give up their health benefits. Do not overcook vegetables. LAMB. BEEF LAMB Rare–125 Rare–125 Medium-Rare–130 Medium-Rare–130 Medium–150 Medium–140 Medium–140 Well–160 PORK 327 . FINAL COOKING TEMPERATURES FOR BEEF. CAULIFLOWER loses most of its antioxidant activity after boiling or microwaving. PORK AND POULTRY Depending on the thickness of the meat it should be removed from the heat 5-10 degrees before it reaches its finished temperature. Low heat cooking will tolerate a little more water. CELERY AND GREEN BEANS increase their antioxidant activity in all cooking methods except boiling.
Mrs. Patricia Ripenburg Bsc (Agr)
POULTRY Breasts 160 Thighs 175–Do not count on carryover cooking.
COOKING INFORMATION FOR BEANS, GRAINS, RICE AND OTHERS
AGAR AGAR It is a flavorless gelatin substitute made from seaweed. It gels more firmly than gelatin and sets and melts at a higher temperature. It can set at room temperature. Use approx. 1 TBSP per cup of liquid. Soak it in the liquid for 15 minutes, bring it to a gentle boil then simmer while stirring until it is completely dissolved. Acids weaken its gelling power so use more in this instance. It will break down when exposed to certain raw fruits like figs, guava, kiwi, mango, papaya, peaches or pineapple. However cooking these fruits destroys the enzymes responsible. AMARANTH Combine 1 cup of amaranth and 2½ cups of liquid, bring to a boil, stir, reduce the heat to low, cover and simmer for approx. 15 minutes without stirring until the amaranth is tender and the liquid is absorbed. In order to obtain a porridge-like consistency use another ½ cup of liquid and cook for 10 minutes longer. Yields 2 cups. To pop amaranth preheat a deep pot over high heat, add 1-2 TBSP of amaranth at a time, stirring continuously as they pop and quickly remove them from the pot. Repeat with more as desired. Serve them with chocolate, fruit, honey or molasses. ARAME This sea vegetable is quick to cook. Rinse it well and soak it in warm water for 10-15 minutes before cooking. Use it in omelets, pastas and quiches or in a salad dressed with vinaigrette. BARLEY To 1 cup of pearled barley add 2½-3 cups of liquid, bring to a boil, reduce the heat, cover and simmer for 45-60 minutes. Pot
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barley takes approx. 1-1½ hours to cook. Whole or hulled barley needs approx. 2 hours cooking time. BEANS Pre-soaking will allow beans to cook more quickly. TO SOAK DRIED BEANS: Place the rinsed beans in a pot and cover them with 3-inches of water, cover and place in the refrigerator for 6 hours for small beans and overnight for larger beans. Discard the soaking water and rinse them well before cooking. TO QUICK SOAK: Place the picked over and soaked beans in a pot and cover them with 3-inches of cold water. Gently bring the pot almost to a boil, skim off any foam, cover and remove from the heat. Let the pot sit for 1-2 hours before draining, rinsing well and continuing with the recipe. TO COOK: Refill the pot with 3 cups of fresh cold water for every cup of soaked beans, cover, bring to a boil, reduce the heat to a simmer with the lid slightly ajar and leave to cook. Always simmer the beans gently as boiling can cause them to break apart. Add salt or acidic ingredients like tomatoes when the beans are just tender, as adding them earlier will slow the cooking. Beans taste better the day after cooking. They can be covered and refrigerated for up to 4 days or frozen for up to 6 months. DRIED BEANS PRODUCE dry beans 1/3 C. ½ C. = = cooked beans 1 C. 1½ C. 3 C.
1 C. = (½ lb.) =
Mrs. Patricia Ripenburg Bsc (Agr)
1 CUP SOAKED BEANS AMOUNT LIQUID SIMMER FOR ADZUKI BEANS 4C. 45-60 min. 45-60 min. 1 hour 1-1½ hours 1-1½ hours
LARGE LIMA BEANS SMALL LIMA BEANS BLACK GARBANZO GREAT NORTHERN, PINK, RED AND SMALL WHITE NAVY BEANS, PINTO BEANS RED KIDNEY 3C. 3C. 4C. 4C.
1-1½ hours boil 10 min. 1-1 ½ hours 3 hours
SOYBEANS 1 CUP BEANS NOT SOAKED BLACK-EYED PEAS 3 C.
1-1½ hours 30-45 minutes 30-60 minutes
LENTILS SPLIT PEAS 4 C.
BLACK-EYED PEAS Overnight soaking will shorten their cooking time but it is not essential for these peas. They can be given a quick soak by boiling them in water for 2-3 minutes and then letting them stand off heat for an hour. After the hour rinse them and cook in fresh water for approx. 1 hour.
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BUCKWHEAT Toast the buckwheat groats in a dry pan over medium heat stirring for 5 minutes until browned or sauté ½ in olive oil until it turns colour, approx. 15 minutes. Then add 1 cup liquid and bring the pan to a boil over medium-high heat, stir, reduce the heat to low, cover and simmer gently without stirring until the liquid is absorbed and the buckwheat is tender approx. 15-20 minutes. Untoasted buckwheat will need a little longer cooking time Yields 1 cup. BULGUR This is a quick cooking form of whole wheat. It is made without additives and chemicals by parboiling wheat berries, drying them and then breaking them into pieces. This process reduces the cooking time but retains the fiber and a very good nutritional profile. To cook add 1 cup of bulgur to 2 cups boiling liquid, stir once, reduce the heat to low, cover, stirring occasionally for approx. 15 minutes. The grain will have doubled in size and should have the texture of al dente pasta. Overcooking will make it mushy. COUSCOUS It can be made from a variety of grains that have been pre-steamed and dried. It has a good vitamin profile and is among the healthiest grain-based products. To cook add couscous to boiling liquid, stir, cover and remove from the heat. After a 5-minute rest fluff it with a fork and serve. It can also be placed in a steamer basket lined with cheesecloth and set over a simmering soup or stew. DULSE It can be eaten straight from the package or pan-fried in sesame oil, which makes it light and crispy. It can then be used in a salad or sandwich much like bacon. FARRO–EMMER WHEAT Rinse the wheat well and soak 1 cup with 2 cups of water overnight. Rinse, drain and bring 2 cups of water to a boil, add
Mrs. Patricia Ripenburg Bsc (Agr)
the ferro reduce the heat, cover and simmer for 20-40 minutes. Cook longer if you want a more tender grain. The cooking time will depend on the length of the grains. Drain any remaining water. KAMUT This is a strain of wheat that was always organically grown. It has a sweet flavor and a wealth of nutrition. Combine 1 cup of kamut with 3 cups liquid, bring to a boil, reduce the heat to low, cover and simmer until the grains are tender, approx. 1 hour. KOMBU This sea vegetable is easily added to the cooking liquid of beans, rice or soups. Cooking a small piece of Kombu with beans will make them more digestible. Kombu doubles in volume when cooked so increase the liquid when adding it dry. LENTILS To cook 2 servings, bring 2 cups of broth to a boil, add ½ cup lentils, reduce the heat and simmer until tender, approx. 15-20 minutes. MILLET Soaking this grain will reduce the cooking time to 10 minutes. Add 1 cup of millet to 2½-3 cups liquid, bring the pot to a boil, reduce the heat, cover and simmer until all the liquid has been absorbed, approx. 25-30 minutes. Left alone to cook it will have rice-like grains. If stirred frequently with a little more liquid added the result would be polenta-like. NORI It can be crushed into flakes or cut into strips and used as a condiment for casseroles, grains, salads, soups or rice dishes. OATS TO COOK GROATS bring 1 C. groats and 3 C. of liquid to a boil, cover, reduce the heat and simmer until tender, approx., 45-60 minutes. TO COOK STEEL-CUT OATS bring 1 C oats and 3 C. of
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liquid to a boil, reduce the heat and simmer uncovered stirring often, until the desired consistency is reached, approx. 20-40 minutes. TO COOK ROLLED OATS bring 1 C. of oats and 2 C. of liquid to a boil, reduce the heat and simmer uncovered stirring often until the desired consistency is reached, approx. 10-15 minutes. PASTA COOKING TIMES The cooking times are approximate. To lower the glycemic index of the pasta aim for al dente. TO 1 CUP FRESH EGG NOODLES EGG NOODLES LASAGNA LINGUINI MACARONI PENNE WHEAT PENNE WHITE ROTINI SHELLS SPAGHETTI WHOLE WHEAT PASTA ADD LIQUID 4 C. PER SERVING BOIL FOR 3-5 min. 5-7 min. 12-14 min. 9-11 min. 6-8 min. 13-16 min. 11-13 min. 9-12 min. 12 min. 7-9 min. 12-15 min.
WHITE RICE VERMICELLI Place in boiling water, stir and set-aside until soft, approx., 2-5 minutes.
Mrs. Patricia Ripenburg Bsc (Agr)
ORZO Toast 2/3 C. of orzo in a skillet over medium heat, stirring frequently, until golden brown, approx. 6-8 minutes. Add 2½ C. of broth to the skillet and bring it to a simmer. Reduce the heat to medium-low and cook stirring every 5 minutes until the liquid has been absorbed and the orzo is tender, approx. 15 minutes. QUINOA Unless you are using quinoa in a dry application it should be rinsed in cold water to remove its bitter coating. (Avoid soaking the grain.) Then bring 1 C. quinoa and 1½–2 C. of liquid to a boil, reduce the heat to a gentle simmer, cover and cook until the quinoa is tender and plump, approx. 15 minutes. The germ will appear as a thin white ring around each grain. Fluff with a fork. RICE Rinse the rice well in cold water and soak for 30 minutes, especially if using basmati or short grain rice. Drain well. Rice may be roasted in the oven for 10 minutes in a dry frying pan or stir fried in oil on the stove. This will reduce the cooking time a little and cooking in oil will reduce the starchiness that makes the rice sticky. Other ingredients such as dried apricots; chilies, ginger, herbs or raisins may be added to the rice before steaming. More water or stock makes softer sticker rice and less water makes firmer rice. The adding of ½ tsp. of salt or oil is optional. Use a heavy-based pot with a tightly fitting lid that keeps steam in. If the lid is loose place a clean cloth between the lid and the pot. Bring to a boil, reduce the heat to low, cover and simmer. When the rice is cooked remove the pot from the heat, let stand covered for 10-15 minutes and then fluff with a fork
TO 1 CUP ARBORIO RICE BROWN BASMATI BROWN-LONG GRAIN BROWN-SHORT GRAIN FORBIDDEN RICE JASMINE LIQUID 1¾ C. 2C. 2C. 2C. 1½-1¾ C. 1½ C. BOIL THEN SIMMER YIELDS 3C 20 min. 45-50 min. 45-50 min. 45-50 min. 25 min. 18 min.
Food Can Improve Your Health WHITE BASMATI WHITE-LONG GRAIN SUSHI WILD RICE 1½ C. 1½ C. 1½ C. 2 C. 18 min. 18 min. 18 min. 45-50 min. drain excess liquid
ALTERNATE METHOD FOR BROWN BASMATI OR BROWN JASMINE Add 1 C. rice to 2½ C. boiling water, stir once or twice and boil over medium-high heat until the water reduces to the level of the rice, approx. 10 minutes. Reduce the heat to low, cover and simmer for 30-45 minutes. RYE Combine 1 C. rye berries with 4 C. of liquid, bring to a boil, reduce the heat, cover and simmer until tender, approx. 1 hour. If a more tender result is wanted the rye can be soaked overnight and cooked for 2-3 hours. SPELT Bring 1 cup of spelt and 3½ cups liquid to a boil, reduce the heat, cover and simmer until tender, approx. 1½ hours. STARCH THICKENERS–ARROWROOT, CORNSTARCH AND MINUTE TAPIOCA To use starch thickeners mix them with equal parts of cold liquid until they form a loose paste and then whisk them into the liquid to be thickened. Both arrowroot and tapioca produce a glossy sheen. Use arrowroot to thicken acidic liquids. Do not use it with milk products as it becomes slimy. Use cornstarch when thickening dairy based sauces or when wanting a low shine. Do not use cornstarch when thickening acidic liquids, as it will lose its potency.
Mrs. Patricia Ripenburg Bsc (Agr)
Minute tapioca thickens quickly at a relatively low temperature and is a good choice for thickening a sauce just before serving. TEFF Combine 1cup teff and 3 cups of liquid in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat, cover and simmer, stirring occasionally toward the end of cooking until the liquid is absorbed, approx. 20 minutes. Serves 4. WAKAME It can be eaten raw, as a snack or added to stews, stir-fries and soups. It can also be roasted and sprinkled on salads. WHOLE GRAINS Presoaking will allow the grains to cook more quickly. Place them in cold water, bring them gently to a boil, remove them from the heat and allow them to soak for 1-2 hours. Grains vary in cooking time depending on their age, variety and the cooking pans used. If the grain is not as tender when the cooking time is up, add a little more water and continue cooking. If they seem cooked but liquid remains, drain the excess.
To 1 cup AMARANTH BARLEY-HULLED BUCKWHEAT BULGAR CORNMEAL KAMUT MILLET-HULLED add liquid 6C. 3C. 2C. 2C. 4C. 4C. 2½C. soak 15-20 min. 45-60 min. 20 min. 10-12 min. 25-30 min. boil then simmer yields 2½C. 3½C. 4C. 3C. 2½C. 3C.
6 hours 45-60 min. 25-30 min. 4C.
Food Can Improve Your Health OATS-STEEL CUT QUINOA RYE SPELT BERRIES WHEAT BERRIES 4C. 2C. 4C. 4C. 4C. 30 min. 12-15 min. 6 hours 6 hours 6 hours 3C. 3+C. 45-60 min. 45-60 min. 45-60 min. 3C. 3C. 3C.
EDIBLE FLOWERS (PETALS)
Never eat flowers from florists or picked on roadsides. Edible usually refers to the petals only. Remove the petals from he other parts of the flower including any attached sepals before eating. ARUGULA BALLOON FLOWER BASIL BEE BALM CALENDULA It is an antispasmodic and is thought to soothe ulcers, cramps and colitis. It has a peppery taste and gives a saffron colour to dishes. Use it in salads, soups and cream cheese dips. CARNATION–SWEET WILLIAM CHAMOMILE It has an apple flavor. Use it in salads, cold drinks and tea, It promotes sleep and sooths asthma and tooth aches. CHIVES
Mrs. Patricia Ripenburg Bsc (Agr)
CHRYSANTHEMUM It has a light sweet flavor. Use it in tea, cold drinks and as a garnish. CILANTRO DANDELION It has diuretic properties and makes a potent wine. It is said to have detoxing abilities and to improve the function of many organ systems. This flower contains many minerals such as calcium, iron and phosphorus. The buds taste like mushrooms and are good sautéed in garlic. The young leaves have a spinach-like flavor. Use them in salads, quiches and stuffing. The flowers can be sautéed or battered and fried. DAY LILY BUDS AKA GOLDEN NEEDLES–NOT OTHER LILIES They may act like a laxative. They bloom from summer to frost and can be harvested and air-dried for later use. To prepare them gently squeeze open the tip of the bud and pinch off the pollen covered anthers. Before cooking soak and rinse the buds carefully to remove any hidden insects or debris. The buds have a sweet crunchy taste similar to beans and they are good in salads, soups, noodles and stir-fries when added after the vegetables have softened. DIANTHUS This little flower has antibacterial properties and promotes gastrointestinal health. It has a light peppery, spicy, clove-like flavor. DILL ELDER FLOWER It contains antioxidants and has a delicate sweet taste. FENNEL FUCHSIA
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GARDENIA It has a light sweet flavor. JOHNNY JUMP-UP It is high in vitamins A and C with a wintergreen taste. It can be candied and used as decoration. LAVENDER It can relieve flatulence and a sore throat. It has a light floral taste and lends itself to stews and savory dishes. LILAC This flower is lemony and pungent. MARIGOLD NASTURTIUM It is a very useful plant and all parts are edible and nutritious. Its leaves are used as an antiseptic, to improve skin and to treat head colds, respiratory congestion and urinary tract infections. For healthier gums and teeth massage them with a leaf rolled around a finger. The closed green buds can substitute for capers. The leaves have a mustard cress flavor. The flowers are sweet, mildly pungent and peppery. Use it in sandwiches, soups and minced in vinaigrettes. PANSY It has a mild sweet to tart flavor. ROSE This flower can ease headaches and is a good source of antioxidants and vitamin C. It has a sweet aromatic flavor. The stronger their fragrance the stronger their flavor. Avoid bitterness by removing the white inner tips of the petals. They are a nice addition to cold drinks when frozen in the ice cubes. SCENTED GERANIUMS
Mrs. Patricia Ripenburg Bsc (Agr)
SNAPDRAGON SQUASH BLOSSOMS They are high in vitamin A and have a similar flavor to fresh squash. The blossoms are delicious when coated in a light batter and sautéed or stuffed with soft cheese and lightly fried. SUNFLOWER VIOLET This flower has a sweet nectar taste. YARROW ZUCCHINI This bloom is very nice when stuffed and baked.
+ These sites contain many healthy recipes. * These sites have free newsletters that are sent on request. AGRICULTURE AND AGRI-FOOD CANADA–www.agr.gc.ca/ ANGIOGENESIS FOUNDATION–www.eattodefeat.org/ AMERICAN DIABETES ASSOCIATION–www.diabets.org/ CANADIAN CELIAC ASSOCIATION–www.celiac.ca/ CANADIAN DIABETES ASSOCIATION–www.diabetes.ca/ CONSUMER REPORTS–www.consumerreports.org/ + EATING WELL MAGAZINE–www.eatingwell.com
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FEDERAL DEPARTMENT OF AGRICULTURE–www.agr.gc.ca/ *HARVARD MEDICAL SCHOOL–www.health.harvard.edu/ HEALTH CANADA–www.hc-sc.gc.ca LIVING WITHOUT–email@example.com + PREVENTION MAGAZINE–www.prevention.com/ + *DR. MEHMET OZ–www.doctoroz.com REAL SIMPLE MAGAZINE–www.realsimple.com US DEPARTMENT OF AGRICULTURE–www.usada.gov/ US FOOD AND DRUG ADMINISTRATION–www.fda.gov/Food/ ResourcesForYou/Consumers/NFLPM + *DR. ANDREW WEIL–www.drweil.com WIKIPEDIA–www.wikipedia.org/ + *WORLD’S HEALTHIEST FOODS by GEORGE MATELJAN– www.whfoods.com/
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