Artichokes- Cecilia's favorite.

In honor of my daughter Cecilia, who is turning 5 this week, I am posting about artichokes- her favorite vegetable!

I have to be honest, growing up in Puerto Rico I NEVER had artichokes.  Maybe hidden in some dip, but I don't think I had ever even seen one before I moved here, and certainly never cooked and eaten a fresh one before I met my husband (and then I fell in love...with him and artichokes!) :)

My husband has Italian background so he grew up eating artichokes and taught me how EASY they are to cook and how FUN they are to eat!

Which brings my next point... They are GREAT for kids!
We had them this week for the first time in months and Cecilia asked me "why haven't we had these in so long?" I explained that they are a Spring vegetable (trying to teach her to eat with the seasons as much as possible). She went on to tell me how much she loved them because "they are so fun!".

So I know many people see this spiky leaf strange looking vegetable and have no clue what to do with it.  Don't be intimidated!- It is super easy, delicious, and I am here to convert you!

Here is a step-by-step on how to cook & eat artichokes, followed by their AMAZING health benefits.

How to Cook an Artichoke

1. (OPTIONAL) If the artichokes have little thorns on the end of the leaves, take kitchen scissors and cut of the thorned tips of all of the leaves. This step is mostly for aesthetics as the thorns soften with cooking and pose no threat to the person eating the artichoke.

2. Slice about 3/4 inch to an inch off the tip of the artichoke.

3. Cut excess stem, leaving up to an inch on the artichoke. The stems tend to be more bitter than the rest of the artichoke, but some people like to eat them.

5. Rinse the artichokes in running cold water.

6. In a large pot, put a couple inches of water, a clove of garlic, and a slice of lemon (this adds wonderful flavor to the artichokes).  Add the artichokes. Cover. Bring to a boil and reduce heat to simmer. Cook for 30 to 45 minutes or until the outer leaves can easily be pulled off. Note: artichokes can also be cooked in a pressure cooker (about 15-20 minutes cooking time). Cooking time depends on how large the artichoke is, the larger, the longer it takes to cook.


How to Eat an Artichoke

Artichokes may be eaten cold or hot, but I think they are much better hot. They are served with a dip, either melted butter with garlic or mayonaise. We usually just do a bit of melted butter, some olive oil, salt, and garlic, but I've heard of mayo with a little bit of balsamic vinegar mixed in being a yummy alternative!

1. Pull off outer petals, one at a time (the fun part!).

2. Dip white fleshy end in melted butter or sauce. Tightly grip the other end of the petal. Place in mouth, dip side down, and pull through teeth to remove soft, pulpy, delicious portion of the petal. Discard remaining petal.

Continue until all of the petals are removed.

3. With a knife or spoon, scrape out and discard the inedible fuzzy part (called the "choke") covering the artichoke heart. The remaining bottom of the artichoke is the heart. Cut into pieces and dip into
sauce to eat!


Health Benefits

Most people’s favorite part of the artichoke is the heart, but the leaves are actually the source of a vast majority of its health benefits. In fact, artichoke leaf extract has proven to be an extremely beneficial food with a host of illness-fighting, age-extending properties.

Artichokes are packed with phytonutrients such as quercetin, rutin, gallic acid, and cynarin, all working to protect against many health risks including cancer, heart disease, liver dysfunction, high cholesterol, and diabetes.

Digestive Issues
Clinical and experimental trials have shown that eating artichokes may be useful in treating chronic digestive complaints including irritable stomach, nervous gastropathy, flatulence, and irritable bowel.

Liver/Gallbladder
They are useful in treating specific liver/gallbladder conditions with elevated blood fat values by promoting bile flow in the body, increasing fat digestion and protecting the intestinal mucosa. Bile acids stimulate intestinal peristalsis resulting in better digestion. Bile moves toxins that are ingested through food, water and the air from the liver on to the intestine for further elimination, making it a powerful "detox food".

Lowers Cholesterol
Artichokes have been proven through clinical studies to be a safe, non-toxic, natural way to prevent and treat high cholesterol. They increase the breakdown of cholesterol to bile salts, thus increasing bile production and flow, and regulate the internal production of cholesterol in the liver.
Artichokes have been shown to lower LDL (bad cholesterol) and increase HDL (good cholesterol). One study showed a decrease in total cholesterol of 18.5 and LDL cholesterol by 23. This amazing plant had actually gained widespread popularity in the 1950`s and 60`s before statin drugs came along. They contain high amounts of luteolin, which is known to play a role in it cholesterol lowering abilities.

Cancer and Other Chronic Diseases
Artichokes are packed with antioxidants, making them incredible defenders against cancer, aging, heart disease, and illness. They boost the immune system and lower cholesterol.

Artichokes are packed with vitamins, minerals and phytonutrients that increase health and wellbeing. These include:

Quercetin- An anti-carcinogen flavonoid that works as an antioxidant to protect against cancer and heart disease.

Rutin- A flavonoid which promotes cardiovascular health, helps prevent cell proliferation associated with cancer, and has anti-inflammatory and anti-allergenic properties.

Anthocyanins- Color pigments in Artichokes that are powerful antioxidants. They are associated with a lower risk of certain cancers, urinary tract health, memory function and healthy aging.

Gallic Acid- A potent antioxidant also found in red wine and black tea. It has been shown to inhibit cell proliferation in prostate cancer cells.

Luteolin and Cynarin- Very powerful polyphenol antioxidants that may lower cholesterol levels. Artichokes are very concentrated in cyanarin, which may also help in regeneration of liver tissue.

Caffeic Acid and Chlorogenic Acid- Contains anti-cancer, antimicrobial, anti-LDL (bad cholesterol) and antiviral properties.

Silymarin- A powerful antioxidant that may aid the liver in regenerative tissue growth.

One artichoke contains approximately one fourth of the average adult`s daily fiber requirements. It is also packed with vitamin C, potassium, folic acid and magnesium!!

Spring is time for ARTICHOKES!  Try it out if you haven't, and let me know what you think!

Gut feeling? All health (and disease) begins in the gut.

Hippocrates said "All disease begins in the gut" 2,000 years ago, but we're only now beginning to understand just how right he was!

The Gut- Your Healthy Soil
This is a metaphor I like since we are now beginning "organic farmers" and have learned this VERY well in the past couple of years. The key to organic farming is a healthy soil.  Bugs, pests and weeds

are not attracted to plants growing in healthy, mineral rich soils.  However, with conventional farming, you grow plants wherever and whenever, and pests LOVE these dirty soils, so just spray herbicides, pesticides and fertilize the heck out of them to keep the bugs away and help them grow.  The result? well yes, a tomato.... but flavorless, with less nutrients, and pretty toxic for human consumption (not to mention, the environment).

Now think about it.... Our gut is like the soil. An unhealthy gut attracts disease, just like an unhealthy soil attracts weeds and bugs.  And just like the use of toxic pesticides and herbicides you will need drugs to cure and maintain your body alive.

But keep it healthy and feed it whole foods made by nature, and you get a healthy body and mind!

Gut Bacteria??

I mentioned last week how abut 70% of our immune system is in the gut. Not only that but basically, we are a walking bacterial colony. There are more genes in the flora of the intestinal system than the rest of our body- so much more that they are now being called a "second genome." The health of your body and mind is largely tied to the health of your gut. 

The gut flora functions by:

• promoting normal gastrointestinal function
• providing protection from infection
• regulating metabolism
• stimulating the immune system 
• synthesizing and excreting vitamins 
• helping metabolize drugs
• stimulating the production of natural antibodies and help maintain a healthy gut lining

An unhealthy gut flora has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease and type 1 diabetes.

The Gatekeeper and The Leaky Gut

Have you ever considered the fact that the contents of the gut are technically outside the body?  The gut is a hollow tube that passes from the mouth to the anus. Anything that goes in the mouth and isn’t digested will pass right out the other end. This is, in fact, one of the most important functions of the gut: to prevent foreign substances from entering the body.

When the intestinal barrier becomes permeable (“leaky gut syndrome”), large protein molecules escape into the bloodstream. Since these proteins don’t belong outside of the gut, the body mounts an immune response and attacks them. 

The tricky part is: you don’t have to have gut symptoms to have a leaky gut. Leaky gut can manifest as skin problems like eczema or psoriasis, heart failure, autoimmune conditions affecting the thyroid (Hashimoto’s) or joints (rheumatoid arthritis), mental illness, autism spectrum disorder, depression and more.

What Alters Gut Bacteria or Causes Leaky Gut?

• Zonulin, Gliadin and Wheat- Researchers have identified a protein called zonulin that increases intestinal permeability in humans and other animals. Zonulin opens up the spaces between the cells of the intestinal lining.  Gliadin is a type of gluten (a protein) in wheat that causes zonulin levels to increase both in those people who have celiac disease and many who do not. This is why you hear so much of the "gluten-free" rage! (although this is not very straight forward, and I will write about that in a future post).
• Antibiotics and other medications like NSAIDs, antacids, and acid-blockers, among others.
• Diets HIGH in refined carbohydrates, sugar and processed foods.
• Diets LOW in fiber from fruits, vegetables and whole grains.
• Chronic stress.
• Chronic infections.

12 Steps to Maintain a Healthy Gut.

1. Do an Elimination Diet. For 7 to 10 days eliminate the top food allergens and reintroduce one by one. Pay attention and see if you notice effects or reactions of any in your body.  If so, like so many people with gluten or dairy, eliminate from diet.
2. Remove or avoid toxins. By avoiding processed foods, sugar and genetically modified (GMO) foods from the diet. Also trying to buy dairy and animal products and the dirtiest produce items ORGANIC.
3. Avoid processed soy. Soy milk, soy protein, soy flour, etc. For more on this, click here.
4. Eat fermented foods.  These include good quality organic kefir and yogurt, sauerkraut, miso,
   
   kim chi, etc. Even a teaspoon a day of sauerkraut would go a long way!!!
5. Eat fermentable fibers. Like sweet potato, yam, yucca, chicory root, dandelion greens.
6. Eat prebiotic rich foods. Prebiotics such as Inulin and FOS (fructooligosacharides) assist in the growth and activity of probioitcs. Foods such as bananas, garlic, asparagus, Jerusalem artichokes, honey, leeks and onions are rich in inulin and FOS.
7. Eat more fiber through fruit, vegetables and whole grains.  The ACTUAL whole grains (not Cheerios!!) like oats, brown rice, millet, buckwheat, wheat berries, etc.. Consuming enough fiber to maintain a daily bowel movement is important. A slow bowel transit time leads to increased exposure of your body to toxic bowel contents.
8. Limit animal protein. especially conventional for the use of hormones and antibiotics in their growing.
9. Stay Hydrated. Get enough fluids from beverages and foods you eat. Healthy digestion requires adequate fluid intake. Many factors such as exercise, weather, weight and health affect how much water is right for you. Read this post for more information and tips on staying hydrated.
10. Eat Mindfully. How you eat can be as important as what you eat. Eat slowly and CHEW your food.  Chewing helps release salivary amylase, an enzyme in the mouth that starts the process of digestion.  Stop eating when you feel full, and avoid eating just before bedtime.
11. Take steps to manage your stress. Stress has a direct effect on digestive health. Depending on the way an individual's body reacts, stress can cause the passage of food through the digestive system to slow down or to speed up, which can cause digestive upset. Digestive muscles may exert less effort and digestive enzymes may be secreted in smaller amounts when you are under stress. Stress can also worsen symptoms of conditions such as peptic ulcer, irritable bowel syndrome and ulcerative colitis. Your body and mind need time to rejuvenate and relax.
12. Move!! Exercise is essential for regular bowel movements, help strengthen abdominal muscles surrounding our GI tract, in addition to helping with stress management!

If you have more serious conditions, like an autoimmune disease, your gut may actually need repair, which is more involved than these steps.  In that case, I recommend you see a naturopath, nutritionist, or holistic doctor to guide you in your specific situation.

Now go ahead and keep your soil healthy!!!

Healthy V-Day Chocolate Truffles

Valentine's Day week! Hallmark aside, it is a great time to talk chocolate and its wonderful benefits. However... not all chocolate is created equal- most commercial bars and truffles are loaded with sugar, or worse, corn syrup and soy lecithin (most likely genetically modified), and other harmful additives.

Here is a GREAT, super easy recipe to make your own V-Day Chocolate truffles with ALL good-for-you ingredients (health benefits below). This will not only satisfy your sweet tooth, improve your mood, and fill you up, but you will enjoy how easy making these are- have your kids help, they love it!

V-Day (or any day) Chocolate Truffles

• 1/2 cup pitted prunes- soaked and drained
• 1/4 cup pitted dates- soaked and drained
• 3 TBS almond butter
• 1 TBS raw honey
• 4 TBS raw cacao (nibs or powder)
• 1/2 cup finely grated unsweetened coconut

In a food processor or high powered blender, drop the prunes and dates through the feed hole one by
one. Scrape the processor bowl and run until the prunes and dates are smooth.
Add remaining ingredients except for the coconut. Run until smooth and scrape the bowl as needed.
Roll the mixture into 12 one-inch balls and roll in coconut to coat. Refrigerate for at least 1/2 hour.

Makes 12 pieces

Now, these are some tasty healthy truffles!  Check out the amazing health benefits of the ingredients. Incredible! Have these ingredients always on hand, and truffles or not, use them in your cooking or for snacks.  They should definitely be a part of a healthy pantry, and they last long too!

Prunes:
Prunes have unique phytonutrients, classified as phenols, that
function as antioxidants and have been well documented for being effective in neutralizing a particularly dangerous oxygen radical called superoxide anion radical, and they have also been shown to help prevent oxygen-based damage to fats. Since our cell membranes, brain cells and molecules such as cholesterol are largely composed of fats, preventing free radical damage to fats is no small benefit!

Prunes' soluble fiber helps normalize blood sugar levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose following a meal. And prunes' soluble fiber promotes a sense of satisfied fullness after a meal by slowing the rate at which food leaves the stomach, so prunes can also help prevent overeating and weight gain.

Prunes are well known for their ability to prevent constipation. In addition to providing bulk and decreasing the transit time of fecal matter (thus decreasing the risk of colon cancer and hemorrhoids) prunes' insoluble fiber also provides food for the "friendly" bacteria in the large intestine. When these helpful bacteria ferment prunes' insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon.

In addition, prunes' soluble fibers help to lower cholesterol by binding to bile acids and removing them from the body via the feces. Bile acids are compounds used to digest fat that are manufactured by the liver from cholesterol. When they are excreted along with prunes' fiber, the liver must manufacture new bile acids and uses up more cholesterol, thus lowering the amount of cholesterol in circulation. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver.

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as prunes, helps prevent heart disease. 

Dates:

Dates not only have a number of minerals, vitamins, and health-benefiting phytonutrients but they're easily digested, allowing your body to make full use of their goodness.

Dietary fiber in dates helps to move waste smoothly through your colon and helps prevent LDL (bad)

cholesterol absorption by binding with substances containing cancer-causing chemicals.
The iron content, a component of hemoglobin in red blood cells, determines the balance of oxygen in the blood.
Potassium, an electrolyte, helps control your heart rate and blood pressure. B-vitamins contained in dates, such as the carotenes lutein and zeaxanthin, absorb into the retina to maintain optimal light-filtering functions and protect against macular degeneration.

They also contain vitamins A and K. Vitamin A protects the eyes, maintains healthy skin and mucus membranes, and even protects the lungs and mouth from developing cancer. Vitamin K is a blood coagulant that also helps metabolize your bones.

Tannins, which are flavonoids as well as polyphenolic antioxidants, fight infection and inflammation and help prevent excessive bleeding (anti-hemorrhagic).

Copper, magnesium, manganese, vitamin B6 (pyridoxine), niacin, pantothenic acid, and riboflavin are also present in dates and provide their own unique preventive and healing functions.
Together, these cofactors help your body metabolize carbohydrates, protein, and fats.

Eating dates in moderation can contribute to many health benefits, such as protecting against damage to cells from free radicals, helping preventing a stroke, coronary heart disease and the development of colon, prostate, breast, endometrial, lung, and pancreatic cancers.

Raw Honey:

If you buy your honey in the supermarket, I challenge you to find a source of raw honey, since all these marvelous health benefits only apply to raw honey. Raw means the honey has not been heated over 116F, but talking to the producer is really the only way to ensure that the product you find is truly raw, since the term “raw” is not really regulated by the government.

Health benefits of truly raw honey:

• Anti-Bacterial, Anti-Viral, Anti-Fungal (can even be used topically to treat infection)
• Treats coughs/upper respiratory infections
• Experimental evidence indicates that consumption of honey may improve blood sugar control and insulin sensitivity compared to other sweeteners.
• Antioxidants
• Improved HDL cholesterol
• Boosts immunity
• Pre-digests starches for you – if you leave your raw honey on bread for 15 minutes, the amylase enzyme begins to break down the complex sugars/starches in the bread, making it ultimately easier to digest for you.
• Some research shows that taking a Tbs of raw honey made within 100 miles of your home fights off seasonal allergies. The reason is something about the bees processing the same pollen that is making you sneeze, and you consuming the processed pollen, inoculating your system against the allergens.

Raw Cacao:

Last but NOT least... Raw cacao beans are rich in antioxidants, which lower free radicals. The beans provide some iron and calcium, but are particularly rich in magnesium.

Chocolate for Heart Health- Scientific studies of the effects of dark chocolate indicate that it stimulates the release of endorphins in the human body. As a result, dark chocolate may have an anti-depressant effect. A study in the 2012 issue of the “International Journal of Hypertension” reports that the antioxidants in dark chocolate help to reduce high blood pressure and improve circulation. Advocates of raw cacao beans claim the beans provide these health benefits to a greater degree because the raw beans have a higher level of antioxidants than processed chocolate.

Magnesium- Cacao beans are one of the best dietary sources of magnesium — a mineral needed for more than 300 biochemical reactions in our bodies- and that about 70% of Americans are deficient of.  It's important for muscle and nerve function and keeps the heart rhythm steady.

Fibre- You don't get any dietary fibre when you eat a chocolate bar, but you do get some when you snack on cacao nibs: one ounce has nine grams!

Iron- Necessary for red blood cell production, is found in cacao nibs. An ounce of the raw nibs has six per cent of your recommended daily iron intake.

Antioxidants- Surely you've heard about the antioxidant power of dark chocolate — well, that goes even more for cacao beans, especially when eaten raw. Antioxidants are important for health because they absorb the free radicals that cause damage in the body.

Mood Improver- Neurotransmitters are the messengers in our brains that tell our bodies how to act, and that includes mood. Cacao's ability to act on those neurotransmitters is why it's known for its mood-enhancing skills. Chocolate and cacao stimulates the brain to release particular neurotransmitters that can trigger emotions — including good ones like euphoria!

Phenylethylamine (PEA)- This is a chemical found in cacao, one that our bodies also make naturally. We produce PEA, an adrenal-related chemical, when we're excited — it causes the pulse to quicken, making us feel focused and alert.

Anandamide- Anandamide, a lipid found in cacao, is another compound tied to cacao's feel-good properties. This lipid has been called "the bliss molecule", because its natural molecular shape represents that of THC, the active ingredient in marijuana.

So go ahead, buy these healthy pantry staples, make some delicious truffles, and have a lovely Valentine's day! XOXO

Are you Juicing? or Blending? Part I

Cm’ on, everybody is, which one are you doing? It is the modern “nutritious” trend- “Great for detoxing, cleansing and weight loss!”... I’ve heard… Juice and smoothie shops are popping up in every corner!

But is one better than the other? In short, NO, they have different purposes, advantages and disadvantages.  I get this question a lot and hope this will help you pick which is right for you, and/or if it is even right for you.  

JUICING

Advantages:

1. Better Absorption of Nutrients- Juicing extracts all of the water and nutrients from vegetables, leaving behind only the plant fibers. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant.
2. More vegetables and fruits in one glass- you can fit an incredible quantity of vegetables into a single glass of green juice, leaving you with a simple, smooth drink that packs a huge nutritional punch.
3. Break for the Digestive System- Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients.
4. Healing and Detoxification- Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich, they nourish and restore the body at a cellular level. They also can cleanse and de-sludge the liver.
5. Health Benefits- After regularly consuming freshly pressed vegetable juices, which are highly alkalizing, you will experience improved energy levels, digestion and mental clarity, clearer skin, and an overall sense of wellbeing. Also, as a result of the high concentration of minerals contained in juice, such as magnesium, potassium, iron, calcium, and folic acid, there’s reason to believe that juicing can help fight symptoms of depression.

Disadvantages:

1. Can get Expensive- Stocking enough fresh, organic vegetables to make juices can be somewhat expensive.
2. Not a Meal- Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid so quickly. Juice is not a significant source of protein, and protein and fiber are the nutrients needed to fill you up.
3. Blood Sugar spike- When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you juice too many fruits and/or starchy vegetables, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems, etc.
4. No Fiber- Juicing strips most of the fiber content from vegetables and fruits. The daily recommendation for consumption of fiber is 25 grams or more, depending on gender and age, but the average American gets only 15 grams a day. Because the produce used to make fresh juice won’t count toward your fiber intake, you’ll need to make sure you are getting enough fiber from other daily servings of vegetables, fruits, grains and legumes.
5. Store-bought not the same- Unfortunately store bought juices contain virtually no nutrients due to the pasteurization process.

SMOOTHIES

Advantages:

1. More filling- Smoothies tend to be more filling since the plant fibers are present (but still easy to digest, compared to raw whole vegetables.
2. Avoids blood sugar spikes- Because the fiber is present, it helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes. CAUTION, though, with not putting too many fruits on them!!
3. They promote regularity. Because of the fiber, smoothies help keep your digestive tract moving.
4. Creative with healthy add-ins- You can add more things to a smoothie- like yogurt, almond milk, protein powders, chia seeds, hemp seeds, flax oil, etc…etc 
   

Disadvantages:

1. More work for Digestive System- Compared to digesting juice, your body will have to work harder to digest a smoothie and absorb the nutrients.
2. Not as nutrient dense- because it’s difficult to pack in the same volume of vegetables into a blender, your smoothie won’t be as nutrient-dense as your green juice.

Notes on both:

1. Combination Warning!- It’s best not to combine fruits and vegetables (unless it’s apple). This can affect how well your digestive enzymes function. This doesn’t seem to matter too much in green juices and smoothies, but vegetables like carrots, beetroots, broccoli and zucchini don’t combine well with fruit due to their high starch content. However, green leafy veggies combine well with pretty much everything. 
2. Drink Fast!- Try to drink your juice or smoothie straight away. In a short time, light and air will destroy many of the nutrients. If you can’t drink it straight away, transfer to a dark airtight container until you’re ready.
3. The right equipment- To get the most benefit from your juices and smoothies, it’s important to use the right equipment. Invest in a good-quality juicer. Cheaper, centrifugal juicers introduce heat and oxygen and destroy the enzymes and nutrients in your fruits and vegetables. While it may cost you a bit more initially, a premium cold-press or mastication juicer will produce a superior-quality juice and allow you to extract more from your fruit and vegetables, saving expense in the long-term. 

Cheers! and...

Stay tuned for Thursday Part II- where I will give you my personal recommendations, tips and recipes for juice and smoothies!