cantaloupe

Cantaloupes origin is not clear, either India, Africa or Persia. The name cantaloupe originates in the Italian papal village of Cantalup, where it was cultivated in 1700 AD.

What we usually call cantaloupe in America is actually a muskmelon. The real cantaloupes are cultivated in Europe only.

• Melons are what we call high volume foods, meaning for a given amount of weight they contain fiber, air and a lot of water. That makes them low in calories.
• Cantaloupes are high on vitamin C.
• They are rich in potassium, a cup of cubed cantaloupe gives you over 400 mg, of Potassium. Foods rich in potassium lower the risk of heart disease and stroke.
• They are very rich in vitamin A, deficiency of this vitamin results in decreased resistance to infection.
• They are also an excellent source of beta carotene which transforms into vitamin A in the body. Beta carotene is an antioxidant that protects against cellular damage.
• When buying a cantaloupe get the whole fruit, not halved or quartered pieces. Vitamin's C potency is diminished once exposed to the air.

dates

Date palms have been cultivated in North Africa for over 8000 years. Ancient Egyptians used the fruits to be made into a date wine. In the late 1700's, the Spaniards introduced dates in Mexico and California.
Christians use the leaves of the date palms for Palm Sunday. In north Africa the leaves are used for making huts.

• The fruit is naturally sweet, they are described as nature's candy,  yes they are full of sugar, but also full of nutrients.
• They are high on calories, a single date has over 60 calories.
• They have Calcium and Magnesium in an almost perfect 1:1 ratio.
• Dates are an excellent source of Potassium as well.
• They are a good source of Iron, Niacin and vitamin B6.
• They are very high on fiber.
• Dates fall into three categories  depending on their  moisture content: soft, semi soft or dry.
• They have almost no vitamin C.

Medicinal uses 

• They have a tonic effect, they help establishing a colony of good bacteria in the intestines.
• Dates have a laxative effect, soaking them overnight in water and make them into syrup the next morning. It would help constipation.
• They  may be administered as an infusion, concoction or paste to relieve colds, catarrh or sore throat.
• Remember that if you are on a low sugar diet or trying to lose weight, dates should be avoided.

soups

Soups are a part of almost every culture's diet. They are nourishing and comforting. Soups can contain any food in a watery medium.

• Soups contain a main ingredient: grains, beans, vegetables, tofu, noodles or meat. 
• Seasoning: sea salt, miso, seaweed, herbs, onion, garlic, ginger.
• Thickener: flour, pureed vegetables,couscous, oatmeal.
• Garnish: cilantro, parsley, sprouts, dulse.

By eating foods that are water saturated we strengthen the fluids in our body.
Soups can be adapted to the different seasons, not only the choice of vegetables would be different, but the cooking time. Winter soups are rich, creamy and thick. They are cooked longer. On the other hand, summer soups are light, clear and cooling. They are cooked quickly.

• Try to avoid using commercial soups, they contain to much sodium and fat.
• Soups are high in volume, yet low in calories, they help you to feel full with very low amount of calories. Ideal to loose weight.
• Even an inexperienced cook can create a delicious soup with a few basic ingredients: diced carrots, shredded cabbage, sweet potatoes and other vegetables. Add water, miso, seaweed and herbs and bring to boil. Simmer for 20 minutes or so.
• Bouillon cubes can be used, but they contain too much sodium, MSG (Monosodium Glutamate) and other ingredients.
• Although some vitamins may be lost during the slow cooking period, if fresh ingredients are used, they will provide an excellent array of vitamins, minerals and protein.
• Cook your vegetables until they are barely tender, that way they can retain their nutrients with a minimum loss.
• For those who use meat in your soups, remove the fat. By chilling the stock the fat is forced to congeal on the surface and can easily be scooped out.
  

plantain

Plantains resemble green bananas, but they are not as sweet. Nutritionally they are comparable to bananas, with the exception of beta carotene, plantains contain 10 times the amount than a regular banana.

Originally indigenous to tropical areas they are available everywhere in America.

• They can be steamed, fried, baked or added to soups or stews.
• They are very popular in Western Africa and the Caribbean.
• When the peel is green or pale yellow, they have a bland flavor and starchy texture, close to a potato, but when the peel turns black their flavor is sweeter.
• They are used more as a vegetable than the bananas, which are used as fruits.

bananas

Bananas are cooling, they have a sweet flavor, they lubricate the lungs and intestines and treat constipation and ulcers. They are an ideal snack; tasty, healthy and filing.

• A medium banana contains over 400 mg. of potassium. Potassium is an essential mineral, a drop in potassium levels can make you weak and tired. low potassium is also responsible for muscle cramps.
• Potassium plays a very important roll  on lowering blood pressure.
• Bananas contain the amino acid tryptophan which stimulates the production of serotonin, a neurotransmitter that has a calming effect on the body.They are an excellent source of vitaminB6. A medium banana provides almost half of the Recommended Dietary Allowance (RDA).
• They have 2 to 4 grams of dietary fiber.
• One banana has about 100 calories, mostly in the form of fruit sugar and starch. A ripe banana contains the equivalent of 5 tsp of sugar.
• For a dry cough eat bananas that had been sliced and cooked into a thick soup.
• Bananas detoxify the body. Good after a hangover.
• There have been some studies that found out that eating bananas may lower the chances of developing kidney cancer.
• Bananas contain fructoogliosaccarides which are food for the good bacteria that lives in the digestive track.
• Remember that the inner peel is rich in nutrients. Eat it or scrape it and add it to your favorite fruit juices.

blueberries

Blueberries are  naturally sweet and delicious. It is incredible that these tiny fruits contain so many nutrients. Blueberries are flowering plants of  the genus Vaccinium, a genus that includes bilberries and cranberries as well. The fruit is a berry of 0.20 to 0.83 inches in diameter. They are pale greenish at first, then reddish purple and indigo when ripen.
They have roots in Europe and Asia,as well as America. Many species from North America are grown in Australia, New  Zealand and Southern South America. The low bush blueberries or wild blueberries have a very intense color. First Nations in Ontario harvest this wild blueberries.

• Blueberries are a good source of dietary fiber.
• They are an excellent source of antioxidants.
• They may help prevent urinary track infections..
• One half a cup a day of blueberries can prevent heart disease, cancer and even memory loss. All these benefits are due to the presence of arthocyanins.
• Like almost every other fruit or vegetable, blueberries are better eaten raw in order to preserve their antioxidants and vitamin C intact.
• Blueberries are in the same plant family as cranberries, they both contain a substance that prevents bacteria to adhere to the bladder walls where they could multiply.
• They contain arthocyanins, which are compounds associated with the prevention and even reverse age related memory loss, apparently preventing free-radicals from harming brain cells.
• Blueberries contain Polyphenols, which are substances that help neurons communicate better with each other.They are the memory food, their daily consumption dramatically slows impairments in motor coordination and memory.
• Bilberries protect against glaucoma and cataract progression.
• They  prevent against macular degeneration, a disease of the retina   and the leading cause of blindness in people over 65.

Dr. James Joseph has been studying the importance of blueberries  in preventing brain deterioration related to the ageing process. Inflammation and oxidative stress are involved in almost every mayor killer disease: Parkinson's, Alzheimer's,  Heart disease, arthritis,diabetes.

fruits

Fruits contain valuable minerals, vitamins, fiber and enzymes. The natural sugars make them an ideal substitute for foods containing refined or chemical sweeteners.

• Most fruits are alkalizing, cleansing and cooling.
• The alkaline element in fruit combines with acids that stimulate the liver and pancreas, giving a natural laxative effect.
• In contrast, certain fruits like pineapple, sour plums and blackberries can treat diarrhea.
• Fruits are easy to digest and take a break from foods rich in protein and fats that are more difficult to digest.
• If fruits are not tree or vine ripened, particularly citrus fruit, they contain some harmful amounts of acids and they don't ripen with the same healthful benefits as the sun ripened variety. When unripe the fruits should be allowed to ripen at room temperature.
• Nowadays fruits are heavily sprayed with pesticides and thus their nutrition value undermined,. Even that the sprays are not put inside the fruit, they eventually work their way trough the whole plant. Whenever possible get organically grown fruits.
• Add few drops of citrus seed extract to water to soak your produce in order to remove parasites and pesticides.
• Fruit juices are not as good as the whole fruit.
• Fruits are rich in anti-oxidants.
• Citrus are rich in vitamin C, as well as kiwi, papaya, strawberry, raspberry and watermelon.
• Brightly colored fruits are rich in beta-carotene and lycopene.
• Many fruits are rich in potassium, an element responsible for keeping the body fluids in balance and reduce the risk of high blood pressure.

Almost all the nutrients found in fruits are present in vegetables and with a substantially less impact on blood sugar.If you suffer from diabetes it doesn't mean you should stop eating fruits altogether, just don't eat them in excess.

The Glycemic Index and the Glycemic Load.

GI (Glycemic Index) measures the effect of a standard amount  of carbohydrate (50gr).
GL (glycemic Load) takes into consideration not only the type of carbohydrates in the food, but also the amount of carbs you would eat in a standard serving.
The higher the GL the grater the incidence  obesity, diabetes, heart disease and cancer. You find the GL by multiplying the GI by the amount of carbs in one serving. A low GL should be 10 or less.

ginger

This plant contains an array of ingredients with excellent health benefits.

Native of India and China, ginger is a rhizome, (which from Ancient Greek means a mass of roots), a horizontal stem of a plant that is usually found underground.

• Most people know of the benefit of ginger to help sooth an upset stomach.
• It also helps preventing nausea and vomiting.
• The active ingredients in ginger are gingerols, zingerone, gigerdiones and shogaols, all of which are antioxidants.
• Ginger is a hot herb, excellent for chills.
• The zingerone and shogaol have anti-inflammatory properties, this might prove useful in the treatment of arthritis.
• Ginger boosts the immune system, it is an active antiviral and antimicrobial agent.
• Gingerols have an active roll preventing the growth of colorectal cancer cells.

brussels sprouts

Brussels sprouts are from the cabbage family, they look like miniature cabbages, growing packed together on a tall, thick stock. They are sage green in color, although some varieties have a red hue. They were first widely cultivated back in the 16th century in Belgium, the capital of Belgium is Brussels, thus the name brussels sprouts.

They are cruciferous vegetables, from the Brassica family, they shared many of the benefits of cabbage.

• Brussels sprouts contain a chemical called sinigrin, which suppresses the growth of precancerous cells. 
• One cup of brussels sprouts has 60.84 calories, they are excellent sources of vitamin C and vitamin K, they are very good sources of vitamin A, manganese, potassium, vitamin B6, B1 and tryptophan.
• Brussels sprouts provide cardiovascular support by their cholesterol lowering ability.
• They have 4 grams of fiber per cup.
• They are also rich in isothiocyanates and suphoraphane, both compounds known to help fight cancer by inhibiting cell proliferation, neutralizing carcinogens. These compounds help detoxify nasty environmental toxins as well.
• The American Cancer Society recommends including these vegetables in your diet on a regular basis.
  

carrots

Carrots known scientifically as Daucus Carota, are a very nutritious vegetable. They have a crunchy texture and sweet taste which makes them popular with everybody. They are available all year round.
They belong to the Umbelliferae family, as well as parsnips,dill, fennel caraway and cumin., Carrots have a fleshy root that grows underground, they are orange but they can be white, yellow and even purple. They have feathery leaves that emerge above ground.

A bit of history

Carrots can be traced back to the 3rd century in Ancient Rome. Originally carrots have been cultivated in Asia and Middle Eastern countries. Back in those early days carrots looked quite different, they had a deep purple coloration due  to anthocyanin phytonutrient pigments. A yellow variety appeared in Afghanistan and eventually evolved into the carrots that we know today. Until the Renaissance carrots didn't became popular in Europe, perhaps due to their though and fibrous texture. In the 17th century new varieties were cultivated and developed. They were introduced in North America and became the first vegetable to be canned.

Benefits

• Carrots are an excellent source of antioxidant compounds. They help protect against cardio vascular disease and cancer.
• Both carotenoids, Alpha and Beta Carotene convert in the body into vitamin A.
• They promote good vision, specifically night vision.
• As little as one carrot a day can reduce the risk of lung cancer by half.
• A common carcinogenic found in cigarette smoke (benzo-a-pyrene) causes vitamin A deficiency, yet a diet rich in vitamin A foods can counteract the effects of this carcinogenic, thus reducing the risks of emphysema.
• Carrots contain a phytonutrient called Falcarinol, which provides protection against colon cancer.

One medium carrot contains : 20 mg. of Calcium, 196mg. of Potassium, some Phosphorus, Magnesium and vitamin C and 10,000 IUs of vitamin A, 5000 units of Beta Carotene and 2000 units of Alpha Carotene.

Excessive consumption of carotene rich foods may lead to a condition called carotoderma, in which the skin takes on a yellowish cast, this is due to high levels of carotene in the blood that cannot be converted into vitamin A. They store in the body (palms of the hands the soles of the feet and behind the ears.

Synthetic Betha Carotene has not the same effect and it isn't biochemically exact to the real stuff found in carrots and other yellow vegetables. Also there are substances in the carrot such as Beta and Alpha Carotene. Supplements always try to mimic the real thing and not always successfully.

Tips

• The peel is very nutritious as well, but unless they have been organically grown, always peel them. eat them raw or cooked. Slightly cooking them, enhances their nutritional value and if you add some olive oil, it will help get the most out of the carotenoids.
• When buying carrots look for firm, smooth and bright colored ones. The deeper the orange color is, the more betha carotene they contain.
• The sugar concentrates in the core of the carrot, the thicker ones will have a larger core and therefore will be sweeter.

Cabbage

Cabbage, also known as brassica oleracea, is a herbaceous, biennial, dycotoledonean, short stem, flowering plant.

The Celts brought cabbage to Europe from Asia around 600 BC. Cabbage was introduced in America  by the French navigator Jacques Cartier in 1536.

Health Benefits   

Researchers found that Eastern European women were less likely to develop breast cancer than American women. After analyzing their diets, they found that in the Europeans diet, there was a much higher intake of cabbage than in the Americans diet. Cabbage contains phytochemicals called indoles that alter the estrogen metabolism and thus reduce the risk of breast cancer. There are other phytochemicals present in cabbage that can reduce the risk of other types of cancer as well.

Red or purple cabbage is a source of anthocyanins - the pigment molecules that give the color to cabbage. They are present in some fruits as well such as berries and grapes.

         

Anthocyanins  belong to a group of plants called flavonoids. One of the properties of these flavonoids is that they act as antioxidants. Their ability to act as antioxidants and fight free radicals makes them powerful weapons to fight cardiovascular disease.

• Cabbage has an antinflammatory capacity, which helps to protect against the damage to connective tissue and blood vessel walls that inflammation can cause.

• Cabbage is an excellent source of vitamins and minerals, including vitamin C (raw white cabbage contains as much vitamin C as lemon) and Vitamin K, Beta Carotene and some carotenoids, Lutein and Zeaxanthin, as well as Calcium, Magnesium and Potassium.

• Raw cabbage cleans the waste from the stomach and the upper bowels, improves digestion and reduces constipation.

• Cabbage stimulates the immune system, kills bacteria and improves circulation.

Many members of the cabbage family contain goitrogens, which are natural occurring substances that may interfere with the function of the thyroid gland. People who suffer from hypothyroidism should reduce the consumption of these vegetables.

Cooking tips

Herbs and spices complimentary to cabbage include: celery seed, mustard seed, nutmeg, tarragon, garlic, caraway seed, black pepper and thyme.

If you are cooking purple cabbage, be aware that the compound anthocyanin which gives it that bright color, will turn blue when in contact with any alkaline substance. Tap water is full of alkaline minerals such as lime. To counteract this affect, just add about 1 tsp of any acidic agent such as lemon juice, vinegar or wine and the original color will return.

Vegetables

Vegetables are any edible part of a plant with a savory flavor. Different parts of plants that we eat include:

• Roots: carrots, parsnips, turnips, beets, and radishes
• Bulbs: onion, shallot, and garlic
• Tubers: potatoes, yams, Jerusalem artichokes
• Stems: kohlrabi
• Stem of leaves: celery, rhubarb
• Stem shoots: asparagus, ginger
• Leaves: kale: collard greens, spinach, endive, lettuce
• Flower buds: broccoli, cauliflower
• Seeds: peas, sweet corn (maize), beans, corn

         Benefits:

• Vegetables are excellent sources of minerals, vitamins and dietary fiber. There is strong evidence that they play a very important role on reducing the risk of cardiovascular disease and cancer
• Vegetables help to lower your blood pressure
• They help reduce the risk of heart disease
• They ensure gastrointestinal health
• Vegetables help vision

     

We'll study each vegetable analyzing their individual benefits. We'll begin with the 12 vegetables that are so remarkably loaded with nutrients , fiber and cancer fighting phytochemicals that they deserve a special mention.

Late Night "Date" Congee

Late Night "Date" Congee:

• 1 cup of brown rice congee
• 1 third cup of chopped dates
• 3 tbsp of fresh ginger finely chopped

Combine ingredients and bake in a baking dish for 20 minutes.

                 

Delicious and very healthy

Multicolor Tortilla Wrap

Multicolor Tortilla Wrap: 

• 1 large carrot sliced
• 1 plantain sliced
• 1 cup of purple cabbage sliced
• 1 half Spanish onion chopped
• 2 cloves of garlic finely chopped
• 1 tbsp of grated fresh ginger
• 1 half cup  of soy beans cooked
• 1 sweet red pepper
• a pinch of sea salt
• 2 tbsp of extra virgin olive oil
• 4 whole wheat tortillas

    

1. Steam carrots and plantain for 10 minutes
2. Saute onion, garlic and cabbage in oil, stirring constantly 
3. Add the rest of the ingredients, mix and cook for 5 minutes
4. Warm up the tortillas
5. Spoon the mix on tortillas and wrap
6. Serve immediately

Lipids

Everything about fats:

Fats and oils are essential nutrients. Fatty deposits in adipose tissue provide:

1. A protective cushion around body organs
2. An insulating layer beneath the skin
3. A concentrated source of energy fuel

Unlike neutral fats cholesterol is not used for energy, its importance is as the structural basis of bile salts, steroid hormones and other essential functional molecules.

Fats represent about 10% of the calories in Oriental diets, yet in American diets they climb over 40%.

The American Heart Association suggests that:

•         Fats should represent 30% or less of the total caloric intake.
•         Saturated fats should be limited to 10% or less of the total fat intake.
•         Daily cholesterol intake shouldn't exceed 250 mg.

             The most abundant dietary lipids are neutral fats also called triglycerides. We eat saturated fats in animal products such as meat and dairy foods and some plants like coconut. Unsaturated  fats are

present in seeds, nuts, and most vegetable oils. The difference between saturated and unsaturated fats resides on their chemical chain.

Fats and oils:

Fats can be divided into two groups; saturated and unsaturated.

Saturated fats:

Saturated fats are mostly derived from animal  products such as meats (cattle and sheep), dairy products and some plants such as coconut, peanut, cottonseed and palm kernel. Saturated fats are solid at room temperature.

In their chemical chain the carbon atoms are saturated with hydrogen. These fats are associated with cardiovascular problems and high cholesterol.Try to minimize their intake to no more than 7% of your total daily calorie allowance.

Unsaturated fats:

Unsaturated fat is a fat that contains at least one double bond within the fatty acid chain. Where double bonds are formed hydrogen is eliminated. Replacing saturated fats with unsaturated ones helps lower the overall levels of  LDL cholesterol in the blood.

Foods containing unsaturated fats are:  avocado, nuts, canola and olive oils. Meat products contain both, saturated and unsaturated fats.

Monounsaturated oils:

Monounsaturated fatty acids are fatty acids that have a single double bond in the fatty acid chain and the rest of the carbon atoms are single- bonded. They have a higher melting point than polyunsaturated fats and lower than saturated fats. Monounsaturated fatty acids are liquid at room temperature but solid when refrigerated.

Monounsaturated oils strike a balance between saturated and polyunsaturated oils, they don't cause cholesterol to accumulate like saturated fats and they don't become rancid as do polyunsaturated ones. They have another advantage they don't deplete the blood of HDL high- density lipoproteins. At the same time they reduce LDL, low density lipoproteins, which cause cholesterol to be deposited in the arteries.

We find monounsaturated fats along with saturated ones in red meat, dairy products, some fruits such as olives and avocados and olive oil, peanut oil, sesame seed oil, whole grain wheat, oatmeal, safflower oil and sunflower oil.

Polyunsaturated oils:

Polyunsaturated fatty acids are fatty acids in which more than one double bond exists within the representative molecule. Polyunsaturated acids can assume a cis or a trans conformation depending on the geometry of the double  bond.

Polyunsaturated oils contain essential fatty acids, linoleic acid and alpha-linolenic acid. Arachidonic acid is in fact a third essential fatty acid, but usually most people have it in excess, because of the high consumption of animal products. Vegetarians can find it in nori seaweed and peanuts.

The essential fatty acids promote  healthy skin and hair, proper support for adrenal and thyroid function and  are required for growth and energy. They promote healthy nerves and arteries and are crucial in the breakdown of cholesterol.

The problem with these oils is that since they contain two or more double bonds in their molecule that can easily accept oxygen thus leading to rancidity, monounsaturated contain only a double bond and saturated none. As they oxygenate and become progressively more rancid, they create free radicals in the body which promote aging and weaken immunity.

Cis and Trans

The difference between Cis and Trans fatty acids is on the orientation of the Hydrogen atoms in relationship to the double bond. Cis means on the "same side", Trans means "across". Naturally occurring fatty acids generally have  Cis configuration. Oleic oil found in olive oil has a Cis configuration, a V shape. Elaidic oil, a trans configuration has a straight line shape.

       A brief history of trans fat:

• 1890's Nobel laureate Paul Sabatier worked to develop the chemistry of hydrogenation,which enabled the margarine, oil hydrogenation and synthetic methanol industries. Whereas Sabatier considered  hydrogenation of vapors only,
• 1901German chemist Wilhelm Normann went a step forward by hydrogenating liquid oils,
• 1902 Normann patented the process of hydrogenation of liquid oils.
• 1909 Joseph Crosfield & Sons, a plant in Warrington, England began commercial production of the new hardened fat.
• 1909 Proctor & Gamble acquired the US rights of the Normann patent.
• 1911 Proctor & Gamble began marketing the first Hydrogenated shortening: Crisco, compossed largely of partially hydrogenated cottonseed oil. They would give away free cookbooks in which every recipe included Crisco.
• 1937 world War begins and we see an increase in the consumption of margarine because butter is rationed.
• 1957 The American Heart Association first proposes that a reduction on saturated fats can reduce the chances of developing heart disease.
• 1984 Consumer advocate groups campaign against the use of saturated fats for frying in fast food restaurants.
• 1990's Numerous studies show a positive correlation between the use of trans fats and an increase on LDL (bad cholesterol) levels and heart disease.
• 1999 US government proposes a law requiring food manufacturers to list trans fat amounts on their food labels.
• 2006 Trans fat labeling becomes mandatory in the USA. The American Heart Association specifies that the limit of trans fat should not exceed 1% of the daily caloric intake.

For more information, please visit www.heart.org/cholesterol/prevention

Astragalus

                Astragalus is native to Asia,(northern and eastern China, Mongolia and Korea). There are several species but there are only two used in Chinese medicine: Astragalus Membranaceus and Astragalus Mongholicus, other species might have noxious side effects This herb have been used for thousands of years in Chinese medicine.

                Astragalus is a perennial plant of the pea family. The roots are where we find its medicinal properties. In China it has been used for centuries to boost the immune system. Clinical research in Western medicine is beginning to understand the beneficial effects of astragalus  and its stimulating action on the immune system.There are several compounds that promote this action: flavonoids, polyssacharides, glycosides, amino acids and some trace minerals.

                Benefits

• Astragalus main benefit is to enhance the immune system, it is helpful in preventing the common cold.
• Used in combination with other herbs is beneficial in the treatment of cancer. It doesn't destroy the cancer cells, but by strengthening the immune system helps combat the disease.
• Also it has antiviral and anti-inflammatory properties.
• Treats diabetes and protects the liver.
• Helps protect the body against stress (physical, emotional and mental).
• Contains antioxidants, improving the cardiovascular system.
• Helps on the recovery of the effects of chemotherapy and radiation. 
• Beneficial to treat colds and upper respiratory infections.
• Increases metabolism and energy. 

        Side effects

        There are no side effects if used with caution by healthy adults. It interferes with corticosteroid medicines. Also it may decrease the effect of drugs that suppress the immune system.

        How to use astragalus

        Use the root to make tea, 3 to 6 grams of dried root per 12 oz. of water. Also can be used in capsules or tincture, follow manufacture instructions. As always buy from a reputable health food store.

        Used in combination with shitake mushrooms, American ginseng,Suma nad Pau d'arc, which are among the most powerful immune tonics available, it is excellent in the treatment of cancer and viral diseases.

        Personally I use it in soups, just add it along with other roots and vegetables. I brew it with licorice, it makes an excellent tea.

parsley

   Parsley, Latin name Petroselinum, it has a slightly warming nature. It is a biennial, bright green herb. It has a pungent, bitter and salty flavor, the latter makes it an excellent salt substitute. This herb is common in Middle Eastern  and Western cooking.

            There are two types of parsley mainly used in cooking: the curly leaf variety and the flat leaf one also known as Italian parley. There is also a variety of parsley grown as a root vegetable.Its roots are thicker than the ones cultivated for their leaves, this variety is used in Eastern European cuisines mostly in soups and stews.

            Parsley is a member of the carrot family and it has a very high nutritional value. It contains  vitamin C, K and B, as well as Calcium, Iron, Magnesium, Phosphorus, Potassium  and Zinc.

• Contains Omega 3 fatty acids, important for renewal of heart and arteries.
• Dries mucous conditions.
• It is effective in most kidney and urinary problems, with the exception of kidney inflammation..
• Strengthens adrenal glands.
• It is successful in the treatment of ear infections and earache.
• It is a cancer preventive.
• Some Native Americans used it as a tonic to strengthen the bladder.
• When crushed and rubbed on the skin alleviates the itching from mosquito bites.
• Parsley contains the essential Apiol, which is proven to stimulate the kidneys due to its diuretic benefit. Also related to Amenorrhoea and Dysmenorrhoea. In the middle ages it was used to promote abortion. If used in excess can cause headaches, ringing of the ears and vertigo.

herbs

•        Herbs are plants whose leaves, seeds, flowers or roots are used for flavoring foods or in medicine.Everybody has heard of chamomile, ginseng, echinacea, ginger and so on.

•       Herbalism is the study or practice of using plants in medicine and cookery.

               There are four methods of herbal preparation:

•      Infusion 

               Infusion is a drink prepared by soaking herbs in  boiling water to extract their flavor or healing properties. Pour boiling water onto the herbs, cover it and let it brew for about 20 minutes. strain and drink. Use about one ounce of herbs to a pint of water.

•      Decoction

               Decoction is a concentrated liquid produced by  heating or boiling a substance (herbs). Decoctions are made from roots, bark, seeds or stems. simmer an ounce of herbs for 1 and a half pints of water for 30 minutes to an hour in a covered pot.Strain and ready to drink.

•      Tincture

               Tincture is a medicine made by dissolving an herb in alcohol producing an extract. Soak a couple of ounces of the herb in a pint of alcohol 80 proof, like vodka. Shake the mixture daily for about a minute. After 14 days strain the liquid. Store in a dark glass container. Drink 20 drops once or twice daily.

•       Capsules 

                A simple way are encapsulated herbs or herb preparations, you can do it yourself or buy them ready. To encapsulate the herbs they have to be powdered.

congee

What is congee?

         Congee is a rice porridge used in China and other Eastern countries as a breakfast food. Basically use a handful of brown rice and cook it in six parts of water. Bring it to boil, cover it and cook it at the lowest flame or setting for 5 or 6 hours. The longest you cook it the more powerful it becomes.

         This simple food is easily digested and assimilated, tonifies the blood and is nourishing. Since rice strengthens the spleen-pancreas digestive center, by adding other foods to the congee, their nutritive value will be enhanced.

• Use  congee instead of rice with fish and vegetables.
• Add to vegetable burger's mix.
• Use it to make sushi.
• Mix congee with yogurt and honey as a late night snack. 

      Be creative.

salt, friend or enemy?

           Salt is present on almost any table, at every restaurant, cafeteria, fast food joint and home in America. I remember back in the early eighties when I decided not to use salt, not even when cooking pasta, my husband thought that I had lost my mind.

            Nowadays foods tend to be refined, depriving them of the richness of nutrients essential for our health and substituting them with chemicals that give them flavor. Again flavor versus nutritional value. salt is just one more example of modern times trends.

            chemical content
  
            Natural sea salt is mostly chloride 55.18 % and sodium 30.59%, also contains sulfate, magnesium, calcium, potassium and other trace minerals. Refined table salt 99.60% sodium chloride, plus other chemicals and anti-caking agents to make it flowing.

            pros and cons

• Salt gives food an earthy, more substantial quality, too much salt and instead of enhancing the natural flavors of food, all you taste salt.
• Salt can be used externally on wounds and minor abrasions to alleviate them, yet its excessive consumption is detrimental to the blood, makes the complexion look lusterless.
• Another paradox is that salt softens hard lymph nodes and muscles and promotes bowel function, but too much salt hardens the arteries.
• Salt benefits the renal function, too much salt damages the kidneys.
• A small amount of salt enhances the absorption of nutrients, too much salt interferes with the absorption process and depletes calcium.
• Salt is contraindicated in high blood pressure and there is a positive correlation between them.

   
          how much salt is safe?

          The daily average shouldn't exceed 2,500 to 3,000 milligrams, yet Americans daily average exceeds 17,000 milligram.

           alternatives

           Certain cultures never used salt in the preparation of food, but unless you suffer some medical condition, there is no need to be so drastic, remember a pinch of salt is enough to enhance the flavors of your meals. Always use natural sea salt, it is naturally dried with the sun. It looks a bit grayish and in crystal form.

           A very good alternative is dulse, dulse is a seaweed and not only has the salt form the sea but the iodine , which makes it the perfect substitute for refined table salt.
      

• Rinse the seaweed with cold water, checking for bits of seashells.

• Use it like any leafy vegetable.

• Can be oven toasted.

• Blend with soups, mashed potatoes, vegetable burguers, salads, etc.

           "Salt should enhance the flavor of food, not dominate it."

let's take a walk

Introduction

         Any fitness program should be tailored to your specific needs. The intensity of the program as well as your physical condition are of paramount importance.

• Begin slowly and increase the length of your workout slowly, always following it with periods of rest.
• Always begin your workout with a cooling down session. Warming up and cooling down avoid injuries.
• The intensity of your workout depends on your age, fitness, weight, illnesses, previous injuries, related activities and so on.
• If you are a smoker you should quit or try to cut down.

       Walking is an excellent exercise to develop your cardio respiratory fitness,also beneficial if you suffer from:

• heart disease
• osteoporosis
• diabetes
• high blood pressure
• obesity
• insomnia

     Remember that a nutritious diet based on whole foods is essential to obtain the maximum benefits from any workout. Nutrition and exercise are the foundation of a healthy body.

     Few tips

• Beginners should start walking one mile and a half to two miles.
• After a week increase the length of your walks by half or one third of a mile.
• Your posture is very important, walk tall.
• Always combine brisk pace with strolling, stress/rest, these resting periods help on long walks to recover from the exertion of the fast pace.
• Establish a routine and adhere to it. 
• When the weather doesn't cooperate with outdoor workouts, use the treadmill.

      Safety

• Always carry your ID and your cell phone
• Avoid desolate areas, specially when walking alone.
• Walk in areas that are familiar to you.
• When walking in the city, be alert of your surroundings and don't use headphones.
• Walk against traffic.
• When walking in the dark, wear reflective material.
• Walk on your right..
• Wear clothes that are comfortable and adequate to the weather.
• Wear walking shoes, every 500 miles you should get a new pair of shoes. (if you walk 10 miles a day, you should get new shoes every month and a half or two).