Coconut Water June 19, 2009

With the heat of summer upon us, I thought I would share with you a few things that I have been learning about coconut water. This is an amazing drink! If you like to work out in your yard a lot or have a tendency to get over heated, this is  a great tonic to have on hand. It is also excellent for those who have been ill or for the elderly who need an extra boost of potassium.

If you’ve ever opened a fresh coconut, you will have seen the thin, opaque almost clear coconut juice or water which has a slight almond flavor. Contrary to popular belief, this is not the coconut milk. However, the water is consumed as a drink fresh from the coconut by many, and it can also be used in recipes. The easiest way for us to get it, is in small cartons available from Health Food Stores or Asian Markets.

So what are some of the nutritional benefits?

“It’s a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood. It’s the fluid of life, so to speak.” In fact, during the Pacific War of 1941-45, both sides in the conflict regularly used coconut water – siphoned directly from the nut – to give emergency plasma transfusions to wounded soldiers.

Most coconut water is still consumed fresh in tropical coastal areas – once exposed to air, the liquid rapidly loses most of its organoleptic and nutritional characteristics, and begins to ferment.

• Coconut Water is Better than processed baby milk- It contains lauric acid, which is present in human mother’s milk
• Coconut water is naturally sterile — Water permeates though the filtering husk!
• Coconut Water has 15 times the amount of potassium as most sports and energy drinks
• Coconut Water is a Natural Isotonic Beverage – The same level we have in our blood.
• Coconut water has saved lives in 3rd world countries thru Coconut IV.
• Aids in exercise performance
• Improves digestion
• Reduces swelling in hands and feet
• Nutritionally supports immune system
• Helps balance blood sugar in diabetics
• Aids in kidney function and urinary tract/bladder problems
• Supports good vision
• Cardioprotective

That’s just a start on the benefits. To read a more detailed list visit http://litalee.com/shopexd.asp?ccode=Coconut+Water+Article

Smoothie Recipes May 29, 2009

Here are a few smoothie ideas.  Our family enjoys a good smoothie for breakfast or for a added boost at snack time! Great source for protein!

Strawberry Peach Smoothie

1/2 cup frozen strawberries

1/2 cup frozen peaches

2 cups raw organic milk

1-2 T. Maple Syrup (opt.)

Blend well and enjoy!!

Blueberry Coconut Smoothie

1/2 cup frozen blueberries

2 cups raw organic milk

1/4 cup unsweetened coconut

2 Tbsp Maple Sryup

Blend well and enjoy!!

Pineapple Coconut Smoothie

1/2 cup canned pineapple

1/4 cup unsweetened coconut

2 cups raw organic milk

1-2 Tbsp. Maple Syrup

Blend well and enjoy!!

Additional items to add for extra nutrition:

unflavored gelatin

coconut milk

coconut oil

yogurt

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Types of Fat May 7, 2009

I have mentioned fats a little bit, but I thought I would expound a little bit more on it. This is a very important part of the function of our bodies. A lot of us have believed that fat is what makes you fat, well after much research and learning, I’ve come to the conclusion that that’s not true. Our bodies need fat, it is our source of energy!  Just make sure you eat the right kind of fats, otherwise you could end up with many health problems.  So let’s delve into this a little deeper.

The most common forms of fat in foods and in the body are known chemically as triglycerides, making up about 95% of the total. Triglycerides are made up of three molecules of fatty acids and one molecule of glycerol, an alcohol.

In addition to triglycerides, food fats also contain phospholipids and sterols. The most famous sterol is cholesterol. Cholesterol is a fat-like substance found in animal foods and in the body’s blood, brain, and nervous systems. It is essential to the structure of every cell in the body. Cholesterol is related to vitamin D and the steroid hormones, such as cortisone and sex hormones.

* Dietary Cholesterol is found in the foods eaten. It is found only in foods of animal origin, never in plant sources.

* Serum (blood) Cholesterol flows through the bloodstream. Cholesterol is essential for certain body components such as hormones, cell walls and various functions. Therefore your body manufactures most of its blood cholesterol. Some is also absorbed through the foods you eat.

What LDL and HDL Mean

During digestion, carbohydrates and proteins are dealt with first. However by the time fat reaches the small intestine, it receives all the attention. Bile is squirted into the mixture to emulsify or break up the fat globules, allowing enzymes to attack the chemical bonds on the triglycerides. The fats are digested and broken down into fatty acids and glycerol, and pass into the intestinal cells.

Since blood and other body fluids are watery, fats need a special transport system to travel around the body. They travel from place to place mixed with protein particles, called lipoproteins. There are four types of lipoproteins with very distinct jobs:

* Chylomicrons are made by the intestines for transporting “new” fat to the body’s cells. These carry mostly triglycerides.

* Very-Low-Density-Lipoproteins (LDL) are made by the intestines and liver to transport fats around the body. These carry mostly triglycerides.

* Low-Density Lipoproteins (LDL) are made by the liver to carry cholesterol to the body’s cells and tissues, and may form deposits on the walls of arteries and other blood vessels. They are therefore considered the lazy, or “bad” cholesterol.

*High-Density Lipoproteins (HDL) pick up and carry excess cholesterol from artery walls and bring it back to the liver for processing and removal. They are therefore considered the healthy, or “good,” cholesterol.

H=HEALTHY

L= LAZY

What Exactly are Fatty Acids?

Fatty acids are the major component of triglycerides, the material of fat. Fatty acids are energy-rich chemical chains that come in three forms:

*Monounsaturated Fatty Acids:

Liquid at room temperature, decrease total blood cholesterol but maintain your HDL (healthy/good) cholesterol.

*Polyunsaturated Fatty Acids:

Liquid or soft at room temperature, decrease total blood cholesterol by lowering both the LDL (lazy/bad) cholesterol and the HDL (healthy/good) cholesterol.

* Saturated Fatty Acids:

Solid at room temperature.

The body’s cells can utilize the fatty acids directly as a source of energy. Any not used are stored in the fat tissue as a reserve supply of energy. Fat cells are able to expand almost indefinitely in size and quantity.

Diet & Fat Guidelines

Remember that all fats and oils are not created equal. Things to keep in mind:

* Monounsaturated fats help to lower the LDL (lazy/bad cholesterol) while NOT lowering the HDL (healthy/good cholesterol). These fats are heart healthy. The only one I would recommend is olive oil. Try to avoid all other unsaturated oils as they cause a lot of damage.

* Polyunsaturated fats lower the LDL (lazy/bad cholesterol) but they also lower the HDL (healthy/good cholesterol). They are thyroid inhibitors and are not fully saturated which makes them vulnerable to free radicals, which can lead to degenerative disease and aging.

* Saturated fats especially coconut and palm kernel oils have an advantage they do not have any missing hydrogen atoms of double bonded carbons. This means that they are not vulnerable to oxidation and free-radical formation like unsaturated fats.

* Trans-fatty acids can raise the LDL (lazy/bad cholesterol) and triglycerides levels, and lower the HDL (healthy/good cholesterol). They are not heart healthy.

So to sum this up, I would recommend only using olive oil, coconut oil, and butter. These are all healthy for your heart! Coconut oil is especially amazing! It is a wonderful support for your thyroid as well.  Lita Lee has a wonderful article on coconut oil, I would highly recommend you reading it. The link to that is:

http://litalee.com/shopexd.asp?id=137 Also, don’t forget if you are looking for a great source for organic coconut oil, http://www.iherb.com/Search?kw=coconut%20oil is a great company. Be sure to use referral code SIM813 to save $5.00 on your first order.

Cream Cheese April 27, 2009

Homemade cream cheese is simply yummy, healthy, and simple to make.  Whey is also wonderful. I will be sharing recipes soon on how to make your own fermented foods using whey. Check back often! 

Here’s how-

1 Quart Plain Yogurt ( Be sure to use a good qualitly with live active cultures, we like to use homemade or Brown Cow)

Line a large strainer set over a bowl with a clean dish towel. Pour in the yogurt , cover and let stand at room temperature for several hours. 

The whey will run into the bowl and the milk solids will stay in the strainer. Tie up the towel with the milk solids inside, being careful not to squeeze. Tie the little sack to a wooden spoon placed across the top of a container so that more whey can drip out. When the bag stops dripping, the cheese is ready. Store whey in a mason jar and cream cheese in a covered glass container. Makes about 1 cup cream cheese, 2 1/2 cups whey.

Refrigerated, the cream cheese keeps for about 1 month and the whey for about 6 months.

No Bake Cheesecake April 23, 2009

This is one of our family favorite desserts. We’ve been learning about the benefit of adding unflavored gelatin to our diets. This recipe is quick and easy.

No Bake Cheesecake

1 Tablespoon of Unflavored Gelatin (we use a beef source)

1/2 c. raw sugar ( or natural sweetener of your choice)

1 c. boiling water

2 pkg. cream cheese, softened

1 tsp. vanilla extract

9″ graham cracker crust

In large bowl, mix unflavored gelatin with sugar; add boiling water and stir until gelatin is completely dissolved. With electric mixer, beat in cream cheese and vanilla until smooth. Pour into prepared crust; chill until firm. Garnish if desired with fresh fruit.

Makes 8 servings

Variations:

We’ve added two tablespoons of the gelatin, it makes for a firmer, fingerfood snack.

Lemon or Almond Cheesecake: substitute 1/2-3/4 tsp lemon or almond extract for vanilla extract.

Carbohydrates April 8, 2009

I  thought I would share with you a few things that I have been learning about carbohydrates. I’m seeing more and more how important it is to eat a healthy balanced diet. Protein, fat, and carbohydrates all work together.

The carbohydrate world can be very confusing. At times, carbohydrates are accused of being the cause of gaining weight, while other times carbohydrates are viewed as the ideal energy source for the body. Let’s take a closer look at the functions of carbohydrates:

* Carbohydrates spare protein so that protein can concentrate on building, repairing, and maintaining body tissues instead of being used up as an energy source.

* For fat to be metabolized properly, carbohydrates must be present. If there are not enough carbohydrates then large amounts of fat are used for energy. The body is not able to handle this large amount so quickly so it accumulates ketone bodies, which make the body acidic. This causes a condition called ketosis.

* Carbohydrate is necessary for the regulation of nerve tissue and is a source of energy for the brain.

* Certain types of carbohydrates encourage the growth of healthy bacteria in the intestines for digestion.

* Some carbohydrates are high in fiber, which helps prevent constipation and lowers the risk for certain diseases such as cancer, heart disease and diabetes.

How Carbs Turn to Fat

The digestion of carbohydrates actually starts in the mouth where an enzyme called salivary amylase starts the breakdown. The rest of the digestion process occurs mainly in the small intestine where enzymes break down large carbohydrate molecules into a simpler form called glucose. Glucose is absorbed into the blood stream and is used several different ways:

* Much of the glucose is used for immediate energy needs by the cells.

* If there is more glucose than the cells need, then part of the glucose is stored as glycogen in the liver and muscle tissue. If blood glucose levels drop too low, the body can use this stored glycogen to replenish the supply. If levels are too high, the excess continues to be stored as glycogen.

* After energy needs are met and the glycogen stores are filled, any excess glucose can be converted to fatty acids and stored as fat tissue. The fat issue has unlimited storage capabilities.

Fiber is also a type of carbohydrate but it has a different chemical make-up. Humans do not have the enzymes necessary to break down this type of carbohydrate. Therefore it is not digested and provides no calories or energy gives the bulk to the intestinal contents and aids in normal elimination.

Different Types of Carbs

One way to classify carbohydrates is by their chemical make-up:

Mono saccharides

Glucose – Found naturally in fruits, sweet corn and honey. It is also the basic unit of complex carbohydrates.                                                                                                                                                                              Glucose is the form of sugar normally found in the blood stream and used by the body  for energy.

Fructose- Found in fruits and honey.

Ga lactose- Does not occur freely in nature but is produced from the breakdown of milk sugar (lactose).

Di saccharides

Ordinary table sugar. It is found mainly in sugar cane, sugar beets, molasses, maple syrup, and maple sugar. Sucrose is

formed when glucose and fructose bond together.

Appears when starch is broken down by the body and also occurs in germination seeds. It is formed when two units of glucose bond together.

The sugar found in milk. It is made by the combination of glucose and galactose.

Polysaccharides

Starch- Found in grains, roots, vegetables and legumes. It is made up of many (up to 1000) glucose units. Humans can digest it. One only needs to

cook and chew the plant cells to break open the cellulose walls. Enzymes release the individual glucose units, which are absorbed into the

blood stream.

Glycogen

The storage form of carbohydrates in man and animals and is the primary source glucose and energy. Muscle glycogen is used directly as energy.  Liver glycogen may be converted to glucose and carried by the blood to the tissues for their use.

Cellulose

Made up of many glucose molecules and is the supportive framework of plants. Cellulose cannot be digested by humans. Therefore, it provides bulk to  the stool. Cellulose is a type of fiber.

Hemicelluloses

Includes pectin and agar-agar. The body does not digest them. However they do absorb water, form a gel and increase the bulk of the stool, which gives

a laxative effect. Pectin is found in ripe fruit and agar-agar comes from seaweed.

Fiber

Only found in plant foods. It is the part of plants that the body cannot digest. There are two kinds of fiber, and it is important to have both kinds in the  diet every day.

* Soluble Fiber is found in beans, peas, lentils, oats, and barley. Some fruits and vegetables also have soluble fiber, such as apples, carrots, plums, and

squash. Eating foods with soluble fiber may help to lower blood cholesterol and decrease your risk of heart disease. These foods may also help lower

blood sugar levels, which is important if you have diabetes.

* Insoluble fiber is found in foods like wheat bran, whole grains and all vegetables and fruits. It is often called rouphage or bulk because it keeps the

digestive system running smoothly. This helps with constipation, hemorrhoids, and other digestive problems. It may help to prevent some types of

cancer.

The Glycemic Index

A new system for classifying carbohydrates is the glycemic index. The glycemic index ranks foods o how they affect blood sugar level by mearuing how much the blood sugar increases after one eats. For example, white bread is digested quickly into glucose, causing blood sugar to spike quickly. Therefore white bread has a high glycemic index number. In contrast, brown rice is digested more slowly, causing a lower, more gentle change in blood sugar. It therefore has a lower glycemic index number.

Diets filled with high glycemic index foods, which cause quick and strong increases in blood sugar levels, have been linked to an increased risk for diabetes and heart disease.

Using the glycemic index can be somewhat confusing, Some foods that contain complex carbohydrates, such as potatoes, quickly raise blood sugar levels, while some foods that contain simple carbohydrates, such as whole fruit, raise blood sugar levels more slowly.

The Bottom Line

The basic message is simple when it comes to selecting the amount and type of carbohydrate foods. Whenever possible, replace highly processed/refined grains, cereals, and sugars with minimally processed whole-grain products and fresh fruits. Heirloom grains are the very best choice, such as spelt or kamut.

The harder your body has to work to convert the carbohydrate into glucose (ultimately fat), the  lower the food’s glycemic number. Therefore, anything that slows the digestion and absorption of a  carbohydrate-containing food will lower its glycemic index. These factors include:

* Particle size. Larger particle sizes found in stone-ground flour, as opposed to finely processed flours, will slow digestion and lower the glycemic index.

* Soluble fiber. This type of fiber, found in some fruits, vegetables, legumes, oat bran, and oatmeal, slows digestion and lowers the glycemic index.

* Fiber coverings. Foods with a fibrous cover such as beans and seeds are digested more slowly and have a lower glycemic index.

* Acidity. The acid found in some fruits, pickled foods, and vinegar slow digestion and lowers the glycemic index.

* Type of starch. Starch comes in many different configurations. Some are easier to break into sugar molecules than others.

* Ripeness. Some ripe fruits and vegetables tend to have more sugar than unripe ones, and so tend to have a high glycemic index.

* Fat. Fat slows digestion and lowers the glycemic index.

So to sum it up, it’s good to eat a little protein and fat with your carbohydrates.  Next time you eat a apple, have a piece of cheese with it. Don’t forget also the importance of chewing! When you chew your food,  your body is making the enzyme that helps you to break down and digest those carbs. So slow down! Try to avoid refined carbohydrates (white flour, white rice, white pasta, processed foods), focus instead on fresh fruits,vegetables and whole grains.  What we eat does play a big part in our health!

Protein April 2, 2009

Have you ever wondered how important protein is for the healthy function of your body? Here I would like to share a few things that I have learned about the importance of protein.

Protein is a nutrient that is needed daily by the body. Protein has many functions.

* It helps to build, repair, and maintain body cells and tissues like your skin, muscles, organs, blood, and even bones.

* It also forms enzymes and hormones that enable your body to function normally. Enzymes enable chemical reactions to take place in your body. Hormones signal the appropriate enzymes to start working on what the body needs. 

* Proteins as antibodies protect you from disease-carrying bacteria and viruses.

* Proteins help regulate the quantity of fluids in the compartments of the body to maintain your fluid balance. Protein also controls the composition of the body fluids.

* Proteins control your body’s acid-base balance. Normal processes of the body continually produce acids and their opposite, bases, which must be carried by the blood to the excretion organs. The blood must do this without allowing its own acid-base balance to be affected. The proteins in your blood accomplish this task.

* Only protein can perform all the functions described above. But it will be sacrificed to provide needed calories if insufficient fat and carbohydrate foods are not eaten. The body’s top-priority need is energy, and protein is a source of calories (4 calories per gram). As with all foods, if you eat more protein than you need, the extra will be stored as fat.

Protein is made up of amino acids

During digestion, protein is crushed and mixed with saliva and enzymes in the mouth. It then enters the stomach and comes in contact with very strong acid. This acid helps to uncoil the protein’s tangles strands. Stomach enzymes attack the protein bonds, breaking apart the protein strands into smaller pieces. The protein pieces enter the small intestine where the next team of enzymes accomplishes the final breakdown of the protein strands into free amino acids. The cells of the small intestine release the amino acids into the bloodstream.

 Once the amino acids are circulating  in the blood stream they are available to be taken up by any cell of the body. Amino acids combine with other amino acids to form specific proteins needed by the body.

 The many different proteins in your body are all made up of these amino acid building blocks. There are a total of 22 different types of amino acids. The body cells connect these building blocks to form each specific protein that is needed.

Nine amino acids are considered “ESSENTIAL”

 Your body cannot make them, and your food choices must supply them. Their names may sound familiar: histamine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. 

The other amino acids are “NONESSENTIAL”

 Your body can make them if you consume enough on the nine essential amino acids during the day. Believe it our not, 10,000 different proteins may exist in a single cell of your body. Each one requires a different arrangement of amino acids.

CAUTION: Balance is everything. Aspartic and glutamic acids promote seizures and cause brain damage, and are intimately involved in the process of stress-induced brain aging, and tryptophan by itself is carcinogenic.

SOURCES OF PROTEIN

Meat, fish, poultry, eggs, milk, cheese, yogurt provide all nine essential amino acids. For this reason, they are considered high quality or COMPLETE proteins.

Plant sources of protein include legumes (dried beans, peas, and lentils), nuts, and seeds. 

Grain products such as barley, wheat, millet, rye, as well as many vegetables have smaller amounts of protein because they do not contain all of the nine essential amino acids that the body needs.

 It is possible to still get your complete proteins without eating animal products. Luckily, the essential amino acids present in one plant food can “connect” with the essential amino acids in another plant food to form a complete protein. This is the principle of a healthy vegetarian diet. There is not need for combining specific foods at each meal, as once thought. Your body cam make its own complete proteins if you eat a variety of plant foods and eat enough calories throughout the day.

HOW MUCH IS ENOUGH?

 Health organizations recommend per day:

Adult 50 grams- if unhealthy increased protein is needed

Children 100 grams 

To give you an idea of the amount of protein you can find in certain food, check out the following list:

1 cup milk= 8 grams                                             1/2 cup legumes= 7 grams

1 ounce cheese= 7 grams                                   2 Tbsp peanut butter= 8 grams

1 ounce meat= 7 grams                                      1/4 cup nuts= 6 grams

1 egg= 7 grams                                                1 cup 2% cottage cheese= 31.05grams

1/2 fillet of Fish, Halibut, Salmon=42 grams

1 cup tuna salad= 32.88 grams

Yogurt, plain skim milk, 8 ounces= 13 grams

1 serving of grain (1 slice of bread, 1 c. dry cereal, 1 small muffin)=3 grams

Obviously, with the great availability of animal foods and nutritious grains and vegetables, most of us have little trouble meeting and probably exceeding our protein needs. It’s especially important to make sure children get enough protein as they are growing. 

Healthy Fats March 24, 2009

Not all fats are bad for you! Let me challenge you to do some research on coconut oil. I think that we would be a lot healthier today if we had been eating coconut oil, olive oil, and butter for the last twenty years instead of all the hydrogentated oils, soybean, corn, canola,  and various vegetable and nut oils.

I have learned a lot about coconut oil in the last couple of years.  We should be cooking with it and using it in our skin care products!

I have used it on my skin for various fungal rashes and it clears it right up. It is wonderful! No need to worry about putting yucky stuff on your skin when you can use pure coconut oil. It’s cheap and safe! You can even use it on babies!

A few of the benefits that I have learned:

*Stimulates thyroid function

*Weight Loss

*Anti Cancer Effects

*Antimicrobial (antiseptic) effects

*Shelf stability (doesn’t go rancid)

*Energy

*Skin Care

*Digestion

*Infections

This barely scuffs the surface of all there is to learn about fats.  Do your own research. To help implement this into my diet I  try to get 2-3 Tbsp in a day. A yummy snack is a piece of 70% dark chocolate smothered with organic extra virgin coconut oil. Yummy! Or spread a cracker with coconut oil and spinkle with real sea salt!

For more detailed information, please visit Lita Lee’s website. She  has a really good article on it.  http://www.litalee.com/shopexd.asp?id=137

Also, don’t forget that a good place to order, organic extra virgin coconut oil is www.iherb.com. Use referral code SIM813 to save $5.00 on first time orders. They have about the  best price that I’ve been able to find for organic coconut oil.

References:

litalee.com, organicfacts.com

Carrots March 14, 2009

Carrots

Spring is just around the corner and with it comes gardens! I don’t know about you, but  we have been thinking and planning around here. One food I would highly recommend planting is carrots! We have not always had good success in yielding sweet, juicy, crunchy carrots, but it’s always worth another try!

This is one food that I think we should eat every day. Not only are carrots good sources of vitamin A, they are also  easy to digest and one of  the greatest benefits is that they are rich in dietary fiber. Carrot fiber binds many intestinal toxins that, left in the colon, can lead to appendicitis and other diseases.  It helps to tone the bowels, relieving either constipation or diarrhea.

Raw vegetables are good sources of fiber because they contain the cellulase the body needs to break down the fiber. One of the best sources is carrots.

So the next time you are offered baby carrots, eat them! They’re good for you! Or better yet, try making a carrot salad!