Here is a Friday Story I want to share with you in regard to the Tornado in Oklahoma

 
Teachers and Tornadoes

Once I got past the awe of witnessing Mother Nature’s astonishing power to wreak devastation in Oklahoma, I was awed by something more positive and uplifting: the instinctive capacity of our species to care about, come to the aid of, and — for those caught in the middle of the calamity — to even sacrifice their own lives for others.

Every day we are surrounded by examples of the dark side of human nature — selfishness, greed, dishonesty and cruelty — which make it hard to resist cynicism. It’s a pity that it often takes a disaster and the heroic actions it evokes to provide compelling contrary evidence, to remind us of the best in human nature.

How can one resist tears hearing of the teachers in Oklahoma who put themselves at risk by shielding children with their own bodies? I suspect lots of other adults would have reacted in a similar fashion, but I think teachers really are special.

With the current focus on competence and accountability in education, we tend to undervalue one of the most important qualities of most teachers: their genuine sense of responsibility and affection for the children they teach.

Over and over we’ve seen the powerful instinct of teachers to protect children in school shootings and, more recently, in the horrific tornadoes.

Teachers willingly and without hesitation treated children as their own and put themselves at risk to protect them.

It should be a comfort to parents to know how much teachers really care.

Henry Adams once said, “Teachers affect all eternity. You never know where their influence stops.” He was referring to the way they shape lives by transmitting information and learning skills, but teachers often do so much more. Though only rarely called upon to risk their lives, they regularly touch the lives of students with their commitment and love.
It’s been said that kids don’t care what you know unless they know that you care. Let’s do all we can to commend, congratulate and celebrate teachers who show how much they care.

Remember, character counts.

Michael Josephson
www.whatwillmatter.com

Insight of the Day 5/30/13

"Every thought creates form on some level and all that our physical experience is - is a reflection of our thoughts."

Marianne Williamson
Author and Speaker featured in The Cure Is...

Shiitake Mushroom Seaweed Soup - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Try this delicious combination of seaweed and shiitake mushrooms to add an extra boost of minerals, especially iodine, to your Healthiest Way of Eating. Enjoy!
Shiitake Mushroom Seaweed Soup
Prep and Cook Time: 30 minutes
Ingredients:

• 6 whole dried medium shiitake mushrooms
• 6 cups warm water
• 4 medium-sized pieces wakame seaweed
• 1 medium onion, quartered and sliced thin
• 3 medium cloves garlic, chopped
• 2 TBS minced fresh ginger
• 2 TBS dry vegetable stock powder
• 2 TBS chopped dulse seaweed
• 2 TBS soy sauce
• 1 TBS rice vinegar
• 3 TBS minced scallion greens for garnish
• salt and white pepper to taste

Directions:

1. Rinse mushrooms and wakame and soak in 2 cups of warm water for about 10 minutes, or until soft. Save water.
2. Heat 1 TBS mushroom-seaweed water in medium-sized soup pot. Add onion and Healthy Sauté over medium heat for about 5 minutes stirring frequently. Add garlic and ginger and continue to sauté for another minute.
3. When mushrooms and wakame are soft, slice the mushrooms thin and chop the seaweed. Cut out stems when slicing mushrooms and discard. Add to soup pot along with soaking water, and 4 more cups of water and dry vegetable stock. Bring to a boil on high heat.
4. Add dulse.
5. Once it returns to a boil, reduce heat to medium and simmer uncovered for about 10 minutes. Season with soy sauce, rice vinegar, salt, and pepper. Add minced scallion and serve.

Serves 4 Serving Suggestions: Serve with

• Chinese Cabbage Salad

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In-Depth Nutritional Profile for Shiitake Mushroom Seaweed Soup
Healthy Food Tip
You recommend alpha-linolenic acid (ALA) very strongly as a source of omega-3s. Yet, there seems to be growing evidence that the body is not very capable of converting ALA into useable forms of EPA and DHA.

Your question about alpha-linolenic acid (ALA) focuses very directly on the body and its ability (or lack of ability) to fully use this fatty acid to meet its metabolic needs. I'd like to give you a more complete picture of the relationship between ALA and other omega-3 fatty acids and explain how I approach this relationship in my book, The World's Healthiest Foods, and on the World's Healthiest Foods website (www.whfoods.org).
As you correctly point out, ALA is an omega-3 fatty acid that I strongly recommend readers consider in their Healthiest Way of Eating. It is the type of omega-3 fatty acids found in plant foods (such as flaxseeds and walnuts), while longer chain omega-3 fatty acids, like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are the ones most concentrated in animal foods, such as cold-water fish like salmon, sardines, and mackerel.
Like all nutrients, ALA is a fatty acid with functions all its own, in addition to being the starting point for formation of all other omega-3 fatty acids found in the body. It's important not to underestimate the importance of ALA in and of itself. For example, adequate intake of ALA has been linked in multiple studies to prevention of coronary heart disease.
As a general rule, persons who enjoy good health are able to metabolize ALA into a variety of other omega-3 fatty acids. As noted, EPA and DHA are two such fatty acids, although there are others as well. Metabolism of ALA into other omega-3 fatty acids requires two metabolic processes called desaturation and elongation. Enzymes are required to trigger these processes, and several nutrients are required in order for these enzymes to do their job. Specifically, vitamins B3, B6, and C together with the minerals zinc and magnesium are enzymatic co-factors that our body needs to convert ALA into EPA, DHA, and other omega-3 fatty acids.
It's worth noting that the same enzymes the convert ALA into EPA and DHA also convert the omega-6 fatty acid (alpha-linoleic acid) into other omega-6 fatty acids, including arachidonic acid (AA). In terms of its position in the fatty acid metabolic pathway, AA is the omega-6 fatty acid equivalent of EPA. Because the omega-6 fatty acids and the omega-3 fatty acids share this same basic enzymatic processing, our intake of ALA makes a difference not only in our supply of EPA and DHA but also in our supply of AA. Since AA is considered to be one of the primary pro-inflammatory fatty acids, intake of ALA may also be beneficial because it helps us keep our AA production in check by tying up the exact same enzymes that are needed to make AA.
As a general rule, it is always best to let a healthy body determine its own metabolic balance. This goal is best accomplished by giving a healthy body all of the nutrient building blocks it needs and then letting it decide which pathways to activate and which ones to suppress. By making sure that our ALA intake is optimal, we are giving our metabolism a chance to "gear up" or "gear down" in its production of EPA and DHA depending on the metabolic needs of the moment.
For individuals who have chronic deficiency of vitamins B3, B6, or C, or deficiency of the minerals zinc or magnesium, the situation is different. These individuals would not be expected to optimally metabolize ALA into EPA and DHA due to the reasons I've described. Similarly, individuals with certain genetic tendencies or chronic health problems may also be unable to generate the supplies of EPA and DHA that they need even when their intake of ALA is excellent. In these cases, it might be more important for the body to receive pre-formed EPA and DHA, ideally from food like wild-caught Pacific salmon or from supplements if whole food choices turn out to be inadequate.

Insight of the Day 5/29/13

"Today's excellence is tomorrow's mediocrity; so keep pushing boundaries and pursuing excellence in everything you do."

Dr. Hisham Abdalla
Author

Make Each Day The Very Best! By - Gary Rabatin

How Are You Getting To The Top? By - Gary Rabatin

Is clarity missing from your life? By - Gary Rabatin

Insight for the Day 5/28/2013

"Act as if it were impossible to fail."

Dorothea Brande
1893-1948, Writer and Editor

Bryan Adams - Please Forgive Me - This remind me of someone

Asian Sauteed Cauliflower - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Add this easy-to-prepare Asian-flavored recipe to your Healthiest Way of Eating today. And it will even taste great served cold tomorrow. Enjoy!
Asian Sautéed Cauliflower
Prep and Cook Time: Prep and cooking time: 15 minutes
Ingredients:

• 1 medium head cauliflower, trimmed of green parts
• 5 TBS vegetable or chicken broth
• 1/2 tsp grated fresh ginger
• 2 medium cloves garlic, pressed
• 2 TBS rice vinegar, or fresh lemon juice
• 1 TBS honey
• 2 TBS soy sauce
• 1/2 tsp dry mustard
• 1 TBS extra virgin olive oil
• salt and white pepper to taste
• 1/2 TBS chopped fresh cilantro

Directions:

1. Cut cauliflower florets into quarters and let sit for at least 5 minutes to enhance their health-promoting properties.
2. Heat broth in large stainless steel skillet. When broth begins to steam, add cauliflower and cover. Healthy sauté for 5 minutes.
3. Whisk together rest of ingredients and toss with florets. Marinate for about 5 minutes for more flavor. Allowing the cauliflower to soak up the dressing for a few moments before serving makes it even better. Sprinkle with chopped cilantro.

Serves 4 Printer Friendly Version of Asian Sautéed Cauliflower
In-Depth Nutritional Profile for Asian Sautéed Cauliflower
Healthy Food Tip

Why should I include seafood in my diet?

As you know, our emphasis at the World's Healthiest Foods is on consumption of delicious-tasting, whole, natural foods that have traditionally been used in cuisines worldwide. Seafood (including fish and shellfish) certainly fall into this category and have always been prized foods in many cultural traditions throughout the world.
From a nutritional standpoint, fish and shellfish have many strong points. They are excellent sources of protein. For example, a 4-ounce serving can provide about one-half day's worth of high-quality protein for most healthy adults. While excellent sources of protein, as a group they are also unusually low sources of fat. When they do provide us with larger amounts of fat, fish and shellfish can also be unusual in providing us with relatively high amounts of omega-3 fats, selenium, and vitamin B12 and relatively small amounts of saturated fat.

Insight of the Day 5/22/13

"I feel that the most important requirement in success is learning to overcome failure. You must learn to tolerate it, but never accept it."

Reggie Jackson
Hall Of Fame Baseball Player

Poached Eggs Over Collard Greens & Shiitake Mushrooms - Healthy Food Tip and Recipe

Find out how to keep your New Year's resolution and lose those extra pounds with our Weight Loss Success-Without Dieting book. Take advantage of our special offer and save $7.00. You pay only $17.00!
What's New in 2013

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This recipe is a great one for dinner as well as breakfast. The shiitake mushrooms adds the unique umami Asian flavor to this dish.
Poached Eggs Over Collard Greens & Shiitake Mushrooms
Prep and Cook Time: 20 minutes
Ingredients:

• 6 cups chopped collard greens
• 1 medium onion, cut in half and sliced thin
• 6 fresh shiitake mushrooms, sliced medium thick, stems removed
• 4 fresh omega-3-rich eggs
• about 4 cups water
• 1 TBS apple cider vinegar, or any white wine vinegar
• 
  
• Dressing
• 1 TBS fresh lemon juice
• 1 TBS minced fresh ginger
• 3 medium cloves garlic pressed
• 1 TBS soy sauce
• 1 TBS extra virgin olive oil
• salt and white pepper to taste

Directions:

1. Slice onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
2. Bring 2" of water to a boil in a steamer pot.
3. Rinse greens well. Roll or stack leaves and cut into 1/4" slices and cut again crosswise. Let sit for 5-10 minutes.
4. Steam collard greens, mushrooms and onions together for 5 minutes.
5. While steaming greens, get ready for poaching eggs by bringing water and vinegar to a fast simmer in a small, shallow pan. You can start on high heat, and once it comes to a boil, reduce heat to a simmer before adding eggs. Make sure there is enough water to cover eggs.
6. Mix together lemon juice, ginger, garlic, soy sauce, olive oil, salt, and pepper in a small bowl.
7. Poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over.
8. Remove vegetables from steamer and toss with dressing. Remove eggs from water with a slotted spoon and place on plate of tossed greens.

Serves 4 Printer Friendly Version of Poached Eggs Over Collard Greens & Shiitake Mushrooms
In-Depth Nutritional Profile for Poached Eggs Over Collard Greens & Shiitake Mushrooms
Healthy Food Tip

The Latest News About Shiitake Mushrooms

What's New and Beneficial About Shiitake Mushrooms

• Although immune system support has often received much of the spotlight in shiitake mushroom research, recent study results involving support of the cardiovascular system have caught the attention of many researchers. In particular, recent studies have shown the ability of shiitake mushrooms to help protect us against cardiovascular diseases (including atherosclerosis) by preventing too much immune cell binding to the lining of our blood vessels. In order for immune cells and other materials to bind onto our blood vessel linings, certain protein molecules - called adhesion molecules - must be produced and sent into action. By helping to block the adhesion molecule production process, substances in shiitake mushrooms can help protect our blood vessels. (The adhesion molecule production that is partially blocked by shiitake mushroom components includes the adhesion molecules ICAM-1, VCAM-1, and E-selectin.)
• Shiitake mushrooms have long been recognized as a very good, non-animal food source of iron. But a recent preliminary study has determined that the bioavailability of iron from shiitake mushrooms may be even better than we thought. Although conducted on laboratory animals (female rats) rather than humans, this study found the iron in dried shiitake mushroom to be equally as bioavailable as supplemental iron in the form of ferrous gluconate. (Ferrous gluconate is a very commonly used low-dose iron supplement.) While we don't usually spotlight research on laboratory animals, we found this result to be especially promising for individuals who consume little or no animal products and are often looking for foods that can supply valuable amounts of bioavailable iron.
• Shiitake mushrooms can be one of the most sustainable foods in your diet! While the majority of shiitake mushrooms produced worldwide have been grown on sawdust block in a non-natural setting, it is fully possible for shiitake mushrooms to be produced on natural hardwood logs in a forest setting. This approach to shiitake mushroom production is called "forest farming" and it has become an especially popular way of growing shiitake mushrooms in the U.S, where there are now more than 200 shiitake mushroom growers. Unfortunately, forest farming is not a requirement for organic certification of shiitake mushrooms. However, all of the plant crop standards in the National Organics Program regulations apply to shiitake mushroom production, and so the combination of these two features - certified organic shiitake mushrooms that have also been forest farmed - can make a great food choice in terms of sustainable agriculture. Just look for the USDA's organic logo on your shiitake mu shrooms to determine if they are certified organic. Then check for information about forest farming on the packaging. If no information is provided, there is a good chance that your shiitake mushrooms were not forest farmed. For this reason, we encourage you to ask your store staff or contact the product manufacturer to determine if your shiitake mushrooms were grown on hardwood logs in a natural forest environment.

WHFoods Recommendations

To maximize their flavor and the retention of their nutrients it is important to not to overcook them. That's why we recommend Healthy Sautéeing shiitake mushrooms for just 7 minutes to bring out their best flavor while maximizing their nutrient retention.

Health Benefits

Shiitake mushrooms provide numerous health benefits including:

• Immune system support
• Cardiovascular health
• Anti-cancer support

For more details on shiitake mushroom health benefits, see this section of our shiitake mushrooms write-up.

Nutritional Profile

Like most fungi, shiitake mushrooms offer a unique variety of phytonutrients, including their well-known beta-glucan polysaccharides (especially lentinan and laminarin). A cholesterol-lowering nutrient called eritadenine (or lentinacin) is found in shiitake, as well as the recently discovered amino acid-like nutrient, ergothioneine. Shiitake mushrooms are a very good source of energy-producing iron. They are also a good source of muscle-building protein as well as heart-healthy dietary fiber and vitamin C.
For more on this nutrient-rich food, including references related to this Latest News, see our write-up on shiitake mushrooms.

Insight of the Day 5/21/13

"Make sure you visualize what you really want, not what someone else wants for you."

Jerry Gillies
Author

I Like This Quote my Michael Jordan

Fennel Green Beans - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Try this creative combination of fennel and green beans for a tasty addition to your Healthiest Way of Eating. And it only takes minutes to prepare!
Fennel Green Beans
Prep and Cook Time: 12 minutes
Ingredients:

• 3 cups thin green beans
• 1/2 cup sliced fennel bulb
• 1/2 medium onion, sliced
• 1 fresh tomato, seeds and excess pulp removed, chopped
• 2 TBS fresh lemon juice
• 1 TBS extra virgin olive oil
• salt and cracked black pepper to taste

Directions:

1. Slice onion and let sit for 5-10 minutes to bring out its health-promoting properties.
2. Bring water to a boil in a steamer with a tight fitting lid.
3. Cut ends off beans and cut into 1-2 inch pieces. Slice fennel and onion.
4. Steam beans and onion together for about 3 minutes, and add fennel. Steam for another 2 minutes. Drain well and pat with paper towel so any excess water does not dilute taste.
5. Toss with rest of ingredients.

Serves 2 Printer Friendly Version of Fennel Green Beans
In-Depth Nutritional Profile for Fennel Green Beans
Healthy Food Tip

Why is sulfur sometimes used in the production of molasses and should I be concerned about its use?

Sulfur is often used in sugar cane processing. Sulfur dioxide can be used for a variety of reasons during the processing of sugar cane or the production of molasses. Most commonly, sulfur dioxide is used to lighten the color of the molasses or to help extend its shelf life. It may also be used to help with the processing of sugar cane when the cane has been harvested at an early stage.
I've been unable to find research studies showing direct benefits or direct health risks in connection with the sulfuring of molasses. In principle, it would make sense to me that sugar cane allowed to sun-ripen and develop on its own would make for a more natural food product than sugar cane that was harvested at an early stage. I do know that there can be a relationship in sulfur metabolism between sulfur dioxide and sulfites; that under certain circumstances sulfur dioxide can do oxidative damage to cell membranes; and that sulfur dioxide can also lower our working supplies of glutathione (a key antioxidant nutrient that contains sulfur). And since there are highly sulfite-sensitive individuals who experience asthma-like reactions to sulfites, the potential connections between sulfur dioxide excess and sulfite sensitivity is enough reason for me to raise some questions about the desirability of a food processed with the addition of sulfur dioxide.
In addition, on the environmental side, I know that sulfur dioxide is a primary component in the production of acid rain and is a pollutant of enormous concern to environmental scientists. The idea of a sugar cane processing facility releasing more sulfur dioxide into the air is not one I like from an environmental perspective.

References

Sugar Processing Research Institute. (2001). Technical Report Nr. SPRI 2001-2The Effects of Sulfur Dioxide in Sugar Processing Comparing Model Sucrose and Cane Juice Systems.
Gilbert RA, Shine Jr JM, Miller JD, et al. (2004). Sucrose accumulation and harvest schedule recommendations for CP sugarcane varieties. University of Florida Cooperative Extension Service Fact Sheet SS-AGR-221. University of Florida, UF/IFAS Extension Digital Information Source (EDIS) Database.
World Health Organization. (1974).Sulfur dioxide and sulfites. Toxicological evaluation of some food additives including anticaking agents, antimicrobials, antioxidants, emulsifiers and thickening agents. Seventeenth Report of the Joint FAO/WHO Expert Committee on Food Additives, FAO Nutrition Meetings Report Series, No. 53.

I Love Avocados!!

Insight of the Day 5/20/13

"Feeling grateful or appreciative of someone or something in your life actually attracts more of the things that you appreciate and value into your life."

Christiane Northrup, M.D.
Author and Speaker

Insight for the Day 5/16/13

"Kindness is an inner desire that makes us want to do good things even if we do not get anything in return. It is the joy of our life to do them. When we do good things from this inner desire, there is kindness in everything we think, say, want and do."

Emmanuel Swedenborg
1688-1772, Scientist, Philosopher and Theologian

Insight of the Day 5/15/13

"Consistently focus upon your great life story and visualize with emotion those things you want to manifest."

Natalie Ledwell
Author of Never In Your Wildest Dreams

5 Spice Salmon - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
The balanced flavor in this Asian flavored dish with Chinese 5 spice (a combination of star anise), cloves, cinnamon, huajiao (Sichuan pepper) and ground fennel seeds) is wonderful. This is a surprising dish that is both light, yet very flavorful. It is full of nutrition, and very easy to prepare.

5 Spice Salmon
 
Prep and Cook Time: 30 minutes
Ingredients:

• 1 lb salmon filet cut into 4 pieces
• 6 dried medium shiitake mushrooms soaked in 3/4 cup hot water for about 15 minutes (save water)
• 1 medium sized onion, chopped
• 2 cloves garlic, chopped
• 1 TBS fresh ginger, chopped, or 1/3 tsp dried
• 1 cup vegetable stock
• 1 tsp 5 spice powder (can be found in Asian section in supermarket)
• 3/4 cup fresh orange juice
• 2 TBS molasses
• 2 tsp arrowroot
• 4 cups shredded Chinese, or Napa cabbage
• 6 scallion, chopped
• salt and white pepper to taste

Directions:

1. Soak shiitake mushrooms in 3/4 cup hot water. Slice when soft cutting out stem. Preheat broiler on high.
2. Healthy Sauté onion in medium saucepan over medium low heat for about 5 minutes stirring frequently. Add ginger and garlic and continue to sauté for another minute. Add vegetable stock, 5 spice powder, orange juice, and molasses. Simmer for 15 minutes. Strain and discard all but liquid. Place liquid back into pan, and thicken with arrowroot dissolved in a little water while simmering.
3. While sauce is cooking, simmer in another medium sized sauté pan cabbage, mushrooms, scallion, salt and pepper in mushroom water for 5 minutes.
4. Rub salmon with salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
5. When pan is hot, use a hot pad to pull out the pan from the heat and place salmon on it, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (usually about 7 minutes for every inch of thickness.

Serves 4 For optimum flavor and nutrition serve with:

• Cucumber, Seaweed Salad

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In-Depth Nutritional Profile for 5 Spice Salmon
Healthy Food Tip

Why is pomegranate not featured on your website?

Pomegranates(Punica granatum) can definitely make an outstanding contribution to your nourishment. Some of the most recent research on pomegranates has focused on their unique combination of four nutrients--ellagic acid, caffeic acid, luteolin, and punicic acid--as its claim to fame in the cancer prevention (and especially prostate cancer prevention) area. There is no doubt that pomegranates contain some unique polyphenols that may be especially supportive in the area of cardiovascular health.
Pomegranates are not included in our list of World's Healthiest Foods primarily due to limited availability and accessibility. In many parts of the North America, pomegranates may only be available for a three-month period between September and November. In addition, they may be quite expensive. (It isn't unusual to pay US$3 for a single organic pomegranate). While we definitely encourage you to enjoy this fruit as an outstanding one in terms of health benefits, we did not find it sufficiently available and accessible to include on our original list of the World's Healthiest Foods.
Aviram M, Dornfeld L, Kaplan M, et al. Pomegranate juice flavonoids inhibit low-density lipoprotein oxidation and cardiovascular diseases: studies in atherosclerotic mice and in humans. Drugs Exp Clin Res. 2002; 28(2-3):49-62.
Cerda B, Soto C, Albaladejo MD, et al. Pomegranate juice supplementation in chronic obstructive pulmonary disease: a 5-week randomized, double-blind, placebo-controlled trial. Eur J Clin Nutr. 2006; 60(2):245-53.
Jimenez Del Rio M, Ramazanov A, Sikorski S, et al. A new method of standartization of health-promoting pomegranate fruit (punica granatum) extract. Georgian Med News. 2006; (140):70-7.
Lanskyl EP, Harrison G, Froom P, et al. Pomegranate (Punica granatum) pure chemicals show possible synergistic inhibition of human PC-3 prostate cancer cell invasion across Matrigel�. Invest New Drugs. 2005;23(2):121-122.
Mertens-Talcott SU, Jilma-Stohlawetz P, Rios J, et al. Absorption, metabolism, and antioxidant effects of pomegranate (Punica granatum l.) polyphenols after ingestion of a standardized extract in healthy human volunteers. J Agric Food Chem. 2006; 54(23):8956-61.
Singh RP, Chidambara Murthy KN, Jayaprakasha GK. Studies on the antioxidant activity of pomegranate (Punica granatum) peel and seed extracts using in vitro models. J Agric Food Chem. 2002; 50(1):81-6.

Insight of the Day 5/14/13

"Plenty of people miss their share of happiness, not because they never found it, but because they didn't stop to enjoy it."

William Feather
1889-1981, Publisher and Author

My beautiful grand daughter Angelica & her Prom picture May 2013

Fettuccini with Spinach Pesto - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for breakfast today ...
With so many people in love with pasta we decided to create one that is not only rich in nutrients but is easy to prepare. Frozen spinach saves you lots of time and still provides you with good nutritional value. If you have time, you can use fresh spinach for optimum flavor and nutrition.

Fettuccini with Spinach Pesto
 
Prep and Cook Time: 30 minutes
Ingredients:

• 1/2 lb whole wheat fettuccini
• 1 10oz package of frozen spinach, (make sure frozen spinach is chopped, otherwise it gets stringy).
• 3 medium cloves garlic, coarsely chopped
• 2 TBS coarsely chopped walnuts
• 1/2 cup chopped fresh basil
• *optional 2 oz Chevre' goat cheese
• 1 TBS lemon juice
• 1/4 cup water
• 2 TBS extra virgin olive oil
• 1 large tomato, seeds and excess pulp removed, diced
• salt and pepper to taste

Directions:

1. Bring lightly salted water to a rapid boil. Cook fettuccini according to directions on package.
2. While fettuccini is cooking rinse frozen spinach in warm water to thaw, and press dry. Put into food processor along with garlic, walnuts and basil. Run food processor a couple of minutes before adding liquids. Add cheese, lemon juice, water, olive oil and salt and pepper. Process just enough to blend all ingredients well.
3. Prepare tomato by cutting in half, squeezing the seeds out, removing excess pulp in the center, and dice.
4. As soon as you drain pasta mix in desired amount of pesto, and chopped tomato while it is still very hot. Serve immediately.

Serves 4 For optimum flavor and nutrition serve with:

• Garlic Shrimp Salad

Printer Friendly Version of Fettuccini with Spinach Pesto
In-Depth Nutritional Profile for Fettuccini with Spinach Pesto
Healthy Food Tip
While you say that papaya seeds are edible, I found a statement on the Internet noting that they contained a substance called carpaine and that it was not advisable to consume them. Can you clarify this for me?

I am not aware of concern about papaya seed consumption because of carpaine. Carpaine is an alkaloid that may be found in papaya seeds but is more concentrated in papaya leaves. The only published study on this papaya alkaloid that I've seen was conducted in laboratory animals in 1978, and it did not involve papaya seeds. The leaves of the papaya plant were used for that study.
Yet, I have seen published controversy about papaya seeds in two basic areas.
The first of these areas involves genetic engineering of the seeds. Problems with ringspot virus, particularly in Hawaii, initially prompted growers to gravitate toward genetically modified papaya seeds that could produce plants better able to withstand damage from this virus. Because evidence of the genetic modification began to show up in organically grown papaya fruit (organically grown foods are not allowed to undergo any type of genetic modification), Hawaiian growers protested that their food quality and livelihood were being jeopardized. I have not seen any published data on health risks associated with consumption of genetically modified papaya, but I always favor purchase of organically-grown foods (including papaya) to avoid any unknown but potential risks in this area.
The second issue I've seen with papaya seeds is toxicity related to chloroform or other synthetic extracts derived from the seeds. Animal studies have shown increased problems with infertility resulting from consumption of these very high-dose synthetic extracts. These problems have included reduced sperm count and reduced sperm motility. I don't believe these studies on animals (involving high-dose synthetic-seed extracts) apply in any direct way to human consumption of papaya seeds. I would also note that some of these animal studies involved intramuscular injection of the seed extracts-making the studies even less applicable to the situation of a human eating fresh papaya with seeds included.
I have seen one study that showed potential immune benefits associated with consumption of papaya seeds.
Based on all of the above evidence, I continue to believe that papaya seeds are safe to eat in an amount proportional to the natural amount of fresh papaya fruit being enjoyed.
For more information on this topic, please see:

• Papaya

References:
Adebiyi A, Ganesan Adaikan P, Prasad RN. Tocolytic and toxic activity of papaya seed extract on isolated rat uterus. Life Sci. 2003;74(5):581-92.
Hornick CA, Sanders LI, Lin YC. Effect of carpaine, a papaya alkaloid, on the circulatory function in the rat. Res Commun Chem Pathol Pharmacol. 1978;22(2):277-89.
Kermanshai R, McCarry BE, Rosenfeld J, et al. Benzyl isothiocyanate is the chief or sole anthelmintic in papaya seed extracts. Phytochemistry. 2001;57(3):427-35.
Mojica-Henshaw MP, Francisco AD, De Guzman F, et al. Possible immunomodulatory actions of Carica papaya seed extract. Clin Hemorheol Microcirc. 2003;29(3-4):219-29.
Verma RJ, Nambiar D, Chinoy NJ. Toxicological effects of Carica papaya seed extract on spermatozoa of mice. J Appl Toxicol. 2006;26(6):533-5.

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Magnetic Monday - Limiting Beliefs (and our first guest!)

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Magnetic Monday - Limiting Beliefs

 

 

Hey Linda Engelmann,

I am so excited to have my first guest on The Quantum Success Show.

I had the great pleasure of interviewing Natalie Ledwell from The Inspiration Show, Mind Movies and author of Never in Your Wildest Dreams.

 

 

We had a great discussion on Limiting Beliefs. She gives a great story, where she was before (totally struggling financially) and how she is in total abundance now, because she shifted a limiting belief on money.

She also gives great step by step advice on how to clear a limiting belief.

 

I hope you enjoy this episode as much as I enjoyed taping it.

Much love,

Christy

 

P.S. To find out about Natalie's new book Never in Your Wildest Dreams click here now.

Southwestern Cod Sautee; - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
This is a great meal-in-one dish that can be prepared in just 25 minutes using our Healthy Sauté method of cooking, which uses no heated oils. Enjoy!

Southwestern Cod Sauté

Prep and Cook Time: 15 minutes, Cooking Time: 10 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 6 medium cloves garlic, pressed
• 1-2 tsp minced jalapeno pepper*, seeds removed
• 1 TBS chicken broth
• 2 cups diced zucchini into 1/2-inch cubes)
• 1 lb cod filets, cut into 1 inch pieces
• 15 oz can diced tomatoes
• 3 TBS fresh lemon juice
• 2 TBS chopped fresh cilantro
• 1 TBS chopped fresh oregano
• 1 ripe but firm medium avocado, diced into 1-inch pieces
• salt and black pepper to taste
• *if you like your food less spicy, consider using less jalapeno pepper

Directions:

1. Cut onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties:.
2. Prepare all other ingredients before starting the sauté.
3. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 5 minutes.
4. Add garlic, zucchini, jalapeno, and cod and continue to sauté for another 2 minutes, stirring frequently.
5. Add rest of ingredients, except avocado, and cook for another 2 minutes. Add avocado, season with salt, pepper and serve.

Serves 4 Serving Suggestion: Serve with

• Rice

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Healthy Food Tip

Which seeds and nuts help digestion?

It would not be correct to say that seeds and nuts "help digestion." Seeds and nuts are very high in fat, and fat is the most difficult to digest of all macronutrients. When thinking about seeds and nuts, it's important to make a distinction between "regularity" of bowel movements and ease of digestion (the process of breaking a food down into its nutritional components).
With respect to digestion, keeping food portions small to moderate in size, and consuming foods in a relaxed and enjoyable way (with plenty of time for chewing) are essential factors in supporting our nourishment. In the case of nuts and seeds, oil roasted versions would be more difficult to digest than dry roasted or raw versions due to the added fat content.
One of the key dietary constituents for staying "regular" is dietary fiber, a nutrient in which most nuts and seeds are fairly concentrated. On an ounce-for-ounce basis, the very small seeds, like flaxseeds or chia seeds, contain more fiber than the larger seeds like sunflower or pumpkin seeds. However, all of these seeds would be considered rich sources of dietary fiber. Flaxseeds, for example, can contain up to 3 grams of fiber per tablespoon. Nuts fall into the same general category as seeds. However, because they are larger, they will contain less fiber on an ounce-for-ounce basis. (On a weight basis, it takes about 1-1/2 to 2 times as many almonds to provide us with the same amount of fiber as flaxseeds) -- 1/4 cup contains 4.37 grams. All nuts and seeds, however, would be considered beneficial for bowel regularity, provided that they are well-chewed and eaten in small to moderate amounts.
When consuming seeds, it's important to think about size and chewing. If you are unable to grind the seeds up with your teeth when you are chewing them, it's possible for the seeds to make it all the way through your digestive tract fairly intact, and you will see them looking much the same when they come out as when they went in. Under these circumstances, you are not getting optimal benefits from the seeds you consumed. Larger seeds, like pumpkin and sunflower seeds, are usually easier to chew and can be digested more completely for this reason. Some people like to grind seeds up in a coffee grinder and create a seed butter (or seed paste). Others like to combine small seeds together with nuts in the grinder and grind up both together. These ground nut/seed butters can be used in the same way as peanut butter. They should be kept in the refrigerator, however, and should be used within a day or two.
For more information on this topic see:

• Dietary fiber
• Where does the digestion of food occur?
• Flaxseeds
• Sesame seeds
• Pumpkin seeds
• Almonds
• Cashews
• Walnuts

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Insight for the Day 5/12/13

"The greatest danger for most of us is not that our aim is too high and we miss it but that it is too low and we reach it."

Michelangelo
1475-1564, Sculptor, Painter, and Architect

15-Minute Shrimp and Avocado Salad - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
This quick and easy shrimp salad makes the perfect light meal or a substantial side salad. It is a great tasting combination of shrimp and plenty of health-promoting vegetables.

15-Minute Shrimp and Avocado Salad
Prep and Cook Time: 15 minutes
Ingredients:

• 1 lb cooked medium sized shrimp (buy still frozen if possible for freshness), remove tails
• 1 medium-sized tomato, seeded and chopped
• 3 scallions, chopped
• 1 large clove garlic, pressed
• 2 TBS fresh lemon juice
• 1 TBS balsamic vinegar
• 1 large firm avocado, cut into 1/2-inch cubes
• 1 TBS chopped cilantro
• 1 TBS chopped fresh mint
• 2 TBS chopped pumpkin seeds
• salt and pepper to taste
• pinch red pepper flakes
• extra virgin olive oil to taste
• 1 head small romaine lettuce, outer leaves removed

Directions:

1. Make sure shrimp is completely unfrozen if you buy it already cooked. Pat it dry with paper towels.
2. Mix all ingredients, except lettuce, in a bowl. For optimum flavor, marinate in refrigerator for 15 minutes or more. It is still very good served right away if you don't have the time. Serve on bed of chopped romaine lettuce.

Serves 4 Serving Suggestion: Serve with

• Zesty Mexican Soup

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Healthy Food Tip

Why do you need to eat vegetables everyday?

You need to eat vegetables everyday because you simply cannot find another food group that is as perfectly matched to our everyday human needs as vegetables! Vegetables fit us like a glove. From so many different perspectives, the nature of vegetables and the nature of human health are matched up in a way that simply cannot be duplicated by other food groups, including fruits, legumes, nuts and seeds, grains, seafoods, or poultry and meats.
To begin with, vegetables as a group are so low in calories that it is very difficult to gain weight even if you overeat them. (This statement wouldn't apply, of course, to batter-coated and fried vegetables, or to vegetables mixed into a thick cheese casserole.) On average, you are looking at 50 calories (or less) per cup from most of the World's Healthiest vegetables! That amount is astonishingly low, even when you compare it to other food groups within the World's Healthiest Foods. With the World's Healthiest nuts and seeds, for example, you're almost always looking at 750 calories or more per cup. That's 15 times higher than the World's Healthiest vegetables. With legumes, calories per cup fall into the 225-250 range. For fruits, the calories per cup can drop down fairly low for extremely watery fruits (like watermelon, which drops down to about 50 calories per cup), but it can also spike up to more than 400 calories per cup in the case of dried fruits like raisins. Th e uniquely low-calorie nature of vegetables as a group means that you can be generous with them in a Healthiest Way of Eating and not have to worry about the calories.
Optimal nourishment is another reason that vegetables are important on a daily basis. You need to eat vegetables everyday because you need a supply of vitamins everyday. Some vitamins can be stored for future use and others cannot. Some of the vitamins that can be stored in the body are called fat-soluble vitamins such as vitamins A, D and E. For the body to run its best we also need water-soluble vitamins. Found within this group are all of the "B-complex" vitamins, including vitamins B1, B2, B3, B5, B6, B12, biotin, choline, folic acid, and vitamin C. We need these water-soluble vitamins every single day because they can't be stored in the body or can only be stored in small amounts. And since the body cannot make these vitamins (or any vitamins), we have to get them from the food we eat. When considered a s a group, vegetables are unusually rich sources for a full mixture of water-soluble vitamins. That's why so many health care recommendations (including the U.S. Food Pyramid) encourage 3-5 servings of vegetables per day.
When it comes to vegetables, there is also their abundance of phytonutrients to consider. In the science of food, no change has been bigger than the discovery of phytonutrients and their unique place in our health. Phytonutrients include all of the unique substances that give foods their brilliant colors, their delicious flavors, and their unique aromas. They are also the nutrients most closely linked to prevention of certain diseases. Carotenonids and flavonoids are the two of the largest groups of phytonutrients, and there is no food group that provides them in amounts as plentiful as vegetables. The phytonutrients in cruciferous vegetables like broccoli, and in root vegetables like onions and garlic, are unique when it comes to decreased risk of certai n cancers, and some of these phytonutrients simply cannot be found in other food groups.
Finally is the pleasure of chewing and amazing digestive benefits that come from the high-fiber content of vegetables. Dietary fiber is critical for our health, not only on a daily basis, but on a meal-by-meal and snack-by-snack basis as well. Food cannot move through our digestive tract in a healthy way unless it is fiber-rich. And, vegetables are some of the very richest sources of fiber that exist.

My Prayer or Today 5/12/13

"My Prayer for Today"

 Lord, teach me that my prayers can only be answered after the big pause of letting go.

My Mantra for Today May 12th, 2913

Mantra: If it doesn’t serve any practical purpose, it serves no purpose.

5/9/13 Insight for the Day

"There's one sad truth in life I've found while journeying east and west. The only folks we really wound are those we love the best. We flatter those we scarcely know. We please the fleeting guest. And deal full many a thoughtless blow to those who love us best."

Ella Wheeler Wilcox
1850-1919, Author and Poet

Braised Kidney Beans & Sweet Potato - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
The combination of spices makes this hearty and nutritious no meat meal or side dish unusual and especially when the weather is cool. It is also very easy to prepare and needs minimal attention while cooking. Enjoy!

Braised Kidney Beans & Sweet Potato
Prep and Cook Time: prep time: 20 minutes; cooking time: 45 minutes
Ingredients:

• 1 medium onion, chopped
• 4 medium cloves garlic, chopped
• 1 TBS fresh ginger, chopped
• 1 medium carrot, sliced thin
• 1 medium green bell pepper, cut in 1-inch squares
• 2 cups sweet potatoes, cut in 1-inch cubes
• 2 cups crimini mushrooms, sliced medium thick
• 1/2 tsp cinnamon
• 1 tsp red chili powder
• 1 tsp paprika
• 1 TBS tomato paste
• 1 TBS + 2 cups vegetable broth
• 2 cups cooked or 1 15 oz can (no BPA) kidney beans, drained
• salt & black pepper to taste

Directions:

1. Chop garlic and onions and let sit for at least 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a medium-large soup or braising pot. Healthy Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently.
3. Add spices and mix thoroughly. Mix tomato paste and broth together. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.

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Healthy Food Tip

Why do you remove the skin from salmon?

I usually like to remove the skin from fish, such as salmon, after it is cooked because it is a source of potential contaminants. I've seen one study on salmon harvested from the Great Lakes, for example, which showed 50% fewer pesticide residues (including residues from DDT) in skinned versus unskinned salmon.
In fish obtained from uncontaminated waters, I would consider the skin to be a nutrient-rich portion of the fish (containing, for example, important concentrations of omega-3 fatty acids). Although many people do not find its taste and texture appealing, the skin of salmon and other fish is definitely considered edible, and it is a valued food in some cuisines and in some restaurants as well. It's the risk of potential toxins that I am trying to avoid when I remove the skin.
I often cook the fish with the skin on when I do the Quick Broil method of preparing salmon and then remove it when it is done. I place the salmon on a hot stainless steel skillet in the broiler with the skin side down and cook for about seven to ten minutes (depending on thickness). After it is done cooking, the skin can be easily removed with a fork.
For more information on this topic, please see:

• Salmon

References:
Zabik ME, Zabik MJ, Booren Am, et al. Pesticides and total polychlorinated biphenyls in chinook salmon and carp harvested from the Great Lakes: Effects of skin-on and skin-off processing and selected cooking methods. Journal of Agricultural and Food Chemistry. 1995;43(4):993-1001.

5/8/13 Insight for the Day

"Let's choose today to quench our thirst for the 'good life' we think others lead by acknowledging the good that already exists in our lives. We can then offer the universe the gift of our grateful hearts."

Sarah Ban Breathnach
Author of Simple Abundance

Spicy Healthy Sauteed Tofu - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
This is a wonderful meat-free addition to your Healthiest Way of Eating that only contains 164 calories! Enjoy!
Spicy Healthy Sautéed Tofu
Prep and Cook Time: 25 minutes
Ingredients:

• 1 TBS dried arame or hijiki sea vegetables*
• 12 oz firm tofu, cut into 1/2 inch cubes
• 3/4 cup chopped scallion
• 1 TBS minced fresh ginger
• 4 dried shiitake mushrooms
• 2 TBS soy sauce
• 2 TBS mirin rice wine
• pinch of red chili flakes to taste
• salt and white pepper to taste
• *For more on the safety of sea vegetables, see this article

Directions:

1. Soak dried shiitake mushrooms in 1/2 cup water until soft (about 15 minutes). Slice, removing the stem. Retain mushroom soaking water.
2. Place tofu on paper towels to drain some of the moisture while you prepare the other ingredients.
3. Rinse and soak sea vegetables in warm water while preparing rest of ingredients. Squeeze out excess water before adding.
4. Add the mushroom water to a 10-inch stainless steel skillet and bring to a boil. Add ginger, sea vegetables, mushrooms, scallion, mirin, and tofu, and simmer for 10 minutes.
5. Add soy sauce, red pepper flakes, salt and pepper. Simmer for about 5 minutes.

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Healthy Food Tip

Why do you have tomatoes listed in the vegetables section instead of the fruit section?

When we chose to create food categorizations for the website, which I adapted for The World's Healthiest Foods book, we needed to decide whether to do so based upon botanical guidelines or culinary guidelines. We chose the latter because we felt that it would be of better service to readers since most people are used to thinking of food in terms of how they use it rather than scientific explanations.
This is the reason we put tomatoes (as well as other "fruits" such as avocados and bell peppers) under the vegetables category. It is also why that we chose to include foods such as quinoa and buckwheat, which are seeds and not botanically "grains," in the whole grains section and why we also placed peanuts, which are botanically a legume, in the nuts category. For those foods that are categorized according to culinary rather than botanical classification, I make a note of this in that food's chapter or website write-up.
For more information on this topic, please see:

• Tomatoes

0-Minute Fresh Berry Dessert with Yogurt and Chocolate - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
This 10-minute dessert combines our favorite flavors in a quick and easy way that is rich tasting, yet healthier than many desserts. The chocolate is a great complement to the berries and yogurt. It is perfect for those moments when you want to enjoy this wonderful combination of flavors.

10-Minute Fresh Berry Dessert with Yogurt and Chocolate
Prep and Cook Time: 10 minutes
Ingredients:

• 1 basket fresh strawberries or raspberries
• 8 oz low-fat vanilla yogurt
• 2 oz net-wt dark chocolate

Directions:

1. Fold together yogurt and berries.
2. Melt chocolate in a double boiler with heat on medium. Place berries and yogurt in individual bowls and drizzle with melted chocolate.

Serves 2 * For a more formal presentation you may want to pour a pool of yogurt on a plate and place berries on top of pool. Drizzle chocolate over berries.
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Healthy Food Tip

The Latest News About Strawberries

Fragrantly sweet strawberries are the most popular type of berry fruit in the world. Although they have become increasingly available year-round, they are at the peak of their season from April through July when they are the most delicious and most abundant.

What's New and Beneficial About Strawberries

• Many foods commonly consumed in the U.S. are valuable sources of antioxidants. But researchers have recently ranked the 50 best antioxidant sources among commonly eaten foods and found strawberries to be quite exceptional. When total antioxidant capacity was measured against a uniform amount of food (100 grams, or about 3.5 ounces), strawberries ranked 27th best among U.S. foods. In addition, when only fruits were considered, strawberries came out 4th among all fruits (behind blackberries, cranberries, and raspberries). However, since many foods (for example, spices and seasonings) are seldom consumed in amounts as large as 3.5 ounces, researchers also looked at common serving sizes for all foods and their total antioxidant capacity. In this evaluation based on common serving sizes, strawberries came out 3rd among all U.S. foods including spices, seasonings, fruits, and vegetables! (In this analysis based on serving size, only blackberries and walnuts scored higher in tot al antioxidant capacity.) When we hear the word "strawberry," we might think about a very commonplace fruit. But the antioxidant capacity of strawberry is anything but common!
• Recent research has shown strawberries to be a surprisingly fragile, perishable, and delicate fruit. Food scientists recently took a close look at storage time, storage temperature, storage humidity, and degree of strawberry ripeness and found significant differences between different types of strawberry storage. On average, studies show 2 days as the maximal time for strawberry storage without major loss of vitamin C and polyphenol antioxidants. It's not that strawberries become dangerous to eat or invaluable after 2 days. It's just that more storage time brings along with it substantially more nutrient loss. In terms of humidity, 90-95% has been shown optimal. Most refrigerators will average a much lower humidity (between 80-90%). Because air circulation inside the fridge can lower humidity, you may want to give your strawberries more storage humidity by putting them in your refrigerator's cold storage bins (if available). Those cold storage bins will help boost humidity by reducing air circulation. If your fridge does not have storage bins, you can use a sealed container for refrigerator storage of your strawberries. Optimal temperature for strawberry storage over a 2-day period has been found to be relatively cold â€" 36F (2C). All public health organizations recommend refrigerator temperatures of 40F (4.4C) as the maximum safe level for food storage. However, if you are storing sizable amounts of fruits and vegetables - including strawberries - in your refrigerator, you may want to consider setting your refrigerator to a lower-than-maximum temperature setting in the range of 36-38F (2-3C). In terms of ripeness, recent studies have found that both underripeness and overripeness can have an unexpectedly large impact on the phytonutrient conte nt of strawberries, especially their antioxidant polyphenols. Fortunately, optimal strawberry ripeness can be judged by color. You'll want to consume your strawberries when their amazing pinkish-red color is most vibrant and rich in luster.
• Improved blood sugar regulation has been a long-standing area of interest in research on strawberries and health. However, scientists have recently discovered a fascinating relationship between intake of strawberries, table sugar, and blood sugar levels. As you might expect, excess intake of table sugar (in a serving size of 5-6 teaspoons) can result in an unwanted blood sugar spike. But you might not expect this blood sugar spike to be reduced by simultaneous consumption of strawberries! Yet that's exactly what researchers have discovered. With the equivalent of approximately one cup of fresh strawberries (approximately 150 grams), blood sugar elevations from simple sugar intake can be reduced. These health science researchers ha ve further speculated that polyphenols in strawberries played a major role in helping regulate blood sugar response. This finding is great news for healthy persons wanting to maintain healthy blood sugar levels, and also for persons with type 2 diabetes who enjoy fresh strawberries and want to enjoy them on a regular basis.
• Given their amazing combination of phytonutrients - including anthocyanins, ellagitannins, flavonols, terpenoids, and phenolic acids - it's not surprising to find increasing research interest in the anti-inflammatory properties of strawberries. But it's still exciting to see this remarkable fruit lowering levels of inflammatory markers like C-reactive protein (CRP) when consumed several days per week in everyday amounts of approximately one cup. Recent research has shown that several blood markers for chronic, unwanted inflammation can be improved by regular intake of strawberries. Interestingly, in one large-scale study, consumption of strawberri es did not show anti-inflammatory benefits until strawberries were consumed at least 3 times per week. This research is one of the reasons we recommend inclusion of berries at least 3-4 times per week in your overall fruit intake.

WHFoods Recommendations

In our Healthiest Way of Eating Plan, we encourage the consumption of 5-10 servings of fruits-plus-vegetables (combined) each day. We believe that the balance between fruits and vegetables can vary from day to day, depending upon personal health factors, personal taste preferences, and optimal combining of foods in recipes as well as meals. We recognize that our recommendation calls for a more generous amount of fruits and vegetables than the amount recommended by the Centers for Disease Control (CDC) at the U.S. Department of Health and Human Services (DHHS). The CDC recommends between 1.5-2.5 cups of fruit and 2.5-4.0 cups of vegetables per day, as well as a target goal of at least 5 fruit-plus-vegetable servings (combined) per day.
With respect to berries, the CDC approach provides the example of strawberries and explains that 8 large strawberries count as 1 cup. If all fruit for the day were to be obtained from strawberries, the CDC recommendation would translate into 12-20 strawberries for the day as a way of meeting a requirement for 1.5-2.5 cups of fruit.
We recommend that you set your fruit goals higher than these CDC amounts. Based on the scientific research, we believe it's going to take closer to 3 fruit servings per day to provide you with optimum health benefits. With respect to berries in particular, we recommend that you include berries at least 3-4 times per week within your fruit servings.
In several of our sample meal plans, we include berries on a daily basis! It would definitely not be a mistake for you to include a serving of berries in your daily meal plan! At the same time, we recognize that the fruit group contains many outstanding fruit options, and personal preferences (as well as local and seasonal availability) can vary greatly. Also, remember that large strawberries - at about 18 grams per berry and 8 berries per cup - stand at one end of the berry range in terms of size and recommended amount. Most berries are considerably smaller in size and weight, and a one-cup serving allows you to eat a lot more berries! With blueberries, for example, the average weight per berry is closer to 1-2 grams, and a cup's worth of blueberries means about 100-150 berries. For cranberries and raspberries, the amount would be similar.

Health Benefits

Strawberries provide numerous health benefits including:

• Promotes heart health
• Blood sugar regulation
• Anti-cancer benefits
• Anti-inflammatory properties

For more details on strawberries' health benefits, see this section of our strawberries write-up.

Nutritional Profile

Strawberries provide an outstanding variety of phytonutrients, including anthocyanins (especially cyanindins and pelargonidins); flavonols (especially procyanidins, catechins, gallocatechins, epicatechins, epigallocatechins, kaempferol and quercetin); hydroxybenzoic acids (especially ellagic acid); hydroxycinnamic acids (including cinnamic, coumaric, caffeic, and ferulic acid); and stilbenes (including resveratrol). Strawberries are an excellent source of antioxidant-promoting vitamin C and manganese. They are also a very good source of blood sugar-regulating dietary fiber and thryod health-promoting iodine. Plus, strawberries are a good source of heart-healthy potassium, folate, omega-3 fatty acids, magnesium, copper, vitamin B6, and vitamin K as well as energy-promoting vitamin B2 and vitamin B5.
For more on this nutrient-rich fruit, including references related to this Latest News, see our write-up on strawberries.

Insight of the Day 5/7/13

"Many of life's failures are people who did not realize how close they were to success when they gave up."

Thomas Edison
1847-1931, Inventor and Businessman