Accolades To Spinach~and good health~

Spinach

According to Sage Hill Farms and Popeye 🙂

Spinach is one of the most nutrient dense foods on the planet.

Spinach is native to ancient Persia (Iranian regions). Arab traders carried spinach into India and China. Traders also brought this green leafy vegetable to the Mediterranean regions of Europe and ultimately to the US. Today, there are three primary varieties of spinach available on the market. Typically the most popular is baby spinach, but you could also go for smooth-leaf or Savory (has curly leaves). ( Sage Hill grows and prefers the curly leaf…buttery and smooth.)

Powerful Plant-based Steroids
Spinach contains its own type of vegetable steroids called phytoecdysteroids. These are similar to insect molting hormones and have been proven to dramatically increase glucose metabolism. This keeps blood sugar levels stable and minimizes the requirement for the critical fat-storage hormone insulin.

Spinach is filled with blood purifying chlorophyll.
This chlorophyll is quickly metabolized and used to develop new red blood cells and pull out carcinogenic substances from the body. Chlorophyll has magnesium which acts to strengthen the blood-brain barrier and protect the neurological system from environmental toxins. Spinach is really an amazing source of glycoclycerolipids that protect the digestive tract from inflammatory damage. These are the main fatty acids that makeup the cell membranes of light-sensitive organs in chlorophyll containing plants.

Helps Boost Immunity
Spinach is also an important source of copper, zinc and selenium which help boost immunity. Spinach also contains some very newly studied carotenoid anti-oxidants called eposyxanthophylls. The epoxyxanthophylls that have been researched to show remarkable anti-cancer properties include neoxanthin and violaxanthin.

Vision and Brain Function
Spinach is also filled with the powerful carotenoid anti-oxidants lutein and zeaxanthin. These phytonutrients are extremely important for healthy vision & brain function. The carotenoids act to protect chlorophyll from intense UV radiation. Under intense sunlight, chlorophyll can convert into an excited form called triplet chlorophyll along with singlet oxygen molecules which act as potent free radicals. The more carotenoids a plant maintains the greater the degree of survivability it has and the enhanced nutritional bio-availability provides.

Why Buy Organic?
When purchasing spinach be sure to choose organic, as the non-organic commercial varieties are considered the most heavily sprayed edible plants on earth. Also, look to buy it fresh to avoid chemical preservative agents and aluminum found in the cans. It’s also quite simple to grow in areas of mild temperatures–it grows beautifully for me in the spring and fall.

Spinach will also grow very well in a large/wide container.-you can grow enough in a old wash-tub or whiskey barrel for 2 to 4 people and if harvested about twice a week will give you an abundant crop all season.

Immune Building…key to a healthy body~

Herbs
Herbs to build a strong Immune system.

1. Honey

2. St.John’s Wort

3. Sage

4. Garlic
5. Shitake and Reishi mushrooms
6. Hyssop

7. Oregano

8. All the warm spices…cinnamon, clove, cayenne pepper, black pepper, Sea salts, cumin,ginger, etc.

Any tea/tisane herb can transformed to medicinal by steeping longer than for tea. (10 minutes at least)

A cup of warm/hot water with 1/2 freshly squeezed lemon juice daily will help balance the pH level of the body.

(Apple Cider Vinegar and 1/3 tsp of baking soda will work also)

Drinking Water is best at room temperature, cold water slows and can stop the digestive process .

Eating In Season is the what our body is designed to function best with.

Eat Well-Be Well~

fotoflexer_photoff4

Food is the tool that can sculpt works of art….understand it, appreciate it, and use it with care~

Vitamin A

If you add a cup of chopped green cabbage to your diet, you’ll get 3 percent of your daily value of vitamin A. But if you opt for a cup of chopped red cabbage, you’ll add 19 percent of your daily value of vitamin A to your diet for. Vitamin A is an essential nutrient that helps maintain your teeth, skeletal tissue, skin and mucous membranes.

Vitamin C

Vitamin C is a necessary vitamin that your body needs to promote new tissue growth. Your body uses vitamin C to repair wounds and to keep your bones, cartilage and teeth healthy. Both red and green cabbage are good sources of vitamin C, but you’ll get a super boost from adding red cabbage to your diet. While a cup of chopped green cabbage contains 47 percent of your daily value of vitamin C, eating a cup of chopped red cabbage will get you 84 percent of your daily value.

Iron

Vegetables aren’t the best sources of iron, but cabbage does offer a small amount of this essential mineral. Eating a cup of shredded green cabbage will add 2 percent of your daily value of iron to your diet, while a cup of shredded red cabbage contains 3 percent. Your body needs iron to keep your red blood cells functioning properly, carrying oxygen to all of your cells. If you don’t get enough iron in your diet, you could suffer from anemia, which can lead to fatigue.

Anthocyanins

Red cabbage boasts an extra nutrient not found in green cabbage. Anthocyanins are the antioxidants that give red cabbage its purple color. These flavonoids are known for their health-boosting benefits including cancer-fighting and memory improvement. Anthocyanins may contribute to healthy weight loss by helping your body release hormones that metabolize fat and suppress your appetite.

Fun and Fattening-Appetizers.

Fun~

Doesn’t have to be…fattening~

 
Appetizers should be mainly for fun, the function is to titillate the appetite, not to satisfy it.

Unless you put some real thought into them they will likely have a wicked lot of calories.

The French picked up the habit of pre-dinner snacking from the Russians, who call such tidbits “zakuskis.” The Italians will serve little plates of “antipasto.”
Scandinavians tend to do a “smorgasbord” and make a complete meal of it.

To maintain a somewhat healthy guideline around appetizers, think about them two ways.

One, always consider what the main meal will consist of….if plenty and well balanced, then make your appetizers as light as possible and few.

If , on the other hand dinner will be light, you can feel justified in serving something a little more filling on the Hors d’ oeuvres table.

Another point to consider is the balance of the flavors from appetizers to dinner fare.

Two of my very favorite things to work around for the pre-snacking time is ; turkey meatballs, baked in the oven and boiled/seasoned shrimp.

Both can be served with the same sauce and neither is laden with calories/fat.

Making meatballs and boiling shrimp isn’t rocket science, so I’ll not insult you with simple how to’s. Plus it’s a waste of time for me to pass on something you already know how to do…don’t you?

Cocktail Dip For Shrimp and Meatballs.

Adjust amounts according to the number of guest you will be serving.

This amount serves about 4.

1/2 cup catsup
2 tsp fresh lemon juice
2 tsp horseradish
1/2 tsp salt
1/2 tsp chili powder
1/8 tsp cayenne
1/8 tsp garlic powder

Combine and chill if preferred…it’s also very good heated just a bit, especially for meatballs.

A big plus with this sauce…all the warm flavors will add a big dose of protection to your immune system.

Enjoy the party!


Healthy Cooking/Eating Tips~

 

Healthy Tips

Try these tips from Bea’s own kitchen to add health and flavor to all your favorite recipes.

The Worlds 7 Healthiest Oils

Olive oil

The health benefits have been well-documented for years as our understanding of the Mediterranean Diet has grown. In summary, this monounsaturated fat can reduce the risk of developing chronic diseases like heart disease and cancer, while increasing life expectancy and quality of life.

 Grape-seed oil

A less popular oil, grape-seed, is made from- grapes, and it’s thought to have the same powerful disease-fighting properties as wine, also from grapes. Grape-seed oil has been shown to reduce LDL cholesterol and blood pressure, reduce the risks of cancer, improve diabetes and vision problems, and act against the aging process.

Avocado oil

Avocado. perhaps the world’s fattiest fruit, is also one of the most healthful. Virgin avocado oil is green and delicious, and it’s extremely high in vitamin E and chlorophyll. As a bonus for every home chef, it also has a much higher smoke point than other vegetable oils (at a whopping 500°F), so you may feel more comfortable using it as a sautéing, frying or grilling oil.

Walnut oil

Walnuts, along with many other nuts, have been shown to be very powerful against cardiovascular disease, in large part due to their high concentration of the omega-3 fatty acid alpha-linoleic acid. Walnut oil in particular is rich in antioxidants and contains strong amounts of heart-healthy, disease-fighting fatty acids.

Sesame oil

Sesame oil, while strong in flavor and intensity, is also rich in antioxidants, as well as minerals like magnesium, copper, iron and calcium. The darker the oil, the more disease-fighting antioxidants – as well as heart-protecting vitamin E – are present.

Flaxseed oil

Commonly used by vegetarians seeking an animal-free way to ingest omega-3 fatty acids, flax-seeds are a rich source of the disease fighting fat. The oil, while not as powerful as the full seeds, has been shown to treat heart disease, lower cholesterol and aid with certain autoimmune disorders.

 Fish oil

Fish oil taken for years by grandmothers around the globe, has been used in households to prevent disease. We now know that the high concentration of DHA and EPA, two omega-3 fatty acids, are what’s responsible for making fish oil so powerful in fighting heart disease, strokes, mental decline and other aging disorders.

Herb and Spice Chart

While cooking with herbs and spices really have no hard and fast rules, there are some time-honored ways of using them that seem to be traditional.

Allspice – Stews, peaches, apple dishes and tomatoes.
Anise – Baked Goods, fruits, and some vegetables.
Basil – Tomatoes, fish, lamb and soups.
Bay Leaf – Stocks, stews, soups, chicken & tuna.
Cardamom – Baking, good cinnamon substitute.
Chervil – Asparagus, eggplant, mushrooms, fish, poultry.
Chives – Eggs, salads, baked potatoes and soups.
Cinnamon – Baked goods, rice pudding, coffee, Mexican food.
Clove – Sweet baking, sweet potatoes, apples, hot teas.
Coriander – Indian and curried foods, rice pilaf, chicken.
Cumin – Chili, curries, brown rice, black beans.
Dill – Fish, eggs, potatoes, pasta salads and squash.
Fennel – Seafood, pork, squash, beets and pasta sauces.
Ginger – Winter fruits, Oriental dishes, carrots, hot teas.
Marjoram – Vegetable soups, fish, poultry, most meats.(oregano substitute)
Mint – Roast lamb, hot/cold teas, fruit dishes and salads.
Nutmeg – Spinach, sweet potatoes, squash, cream soups, baked goods.
Oregano – Tomato dishes, vegetable juices, broiled fish, Greek dishes.
Parsley – Eggs, meats, fish, cream cheese.
Paprika – Egg salad, pasta salad, fish, Cajun cooking.
Rosemary – Lamb, beef, roasted potatoes, grilled foods, eggplant, tomatoes.
Sage – Pork, stuffings, squash, cornbread, stewed peaches.
Tarragon – Eggs, chicken, crab, mushrooms, herb vinegars, French sauces.
Thyme – Chowders, soups, stews, stuffings, meatloaf, cheese & grilled food.


Egg Substitute

This works very well for those who wish to use less eggs:

1 Tablespoon flax-seed (ground well)
3 Tablespoons water (other liquid can be used)
A large batch can be made and stored in the frig for up to a week or 10 days.


Sugar Substitutions

Warning: Sugar is a slow killer! Take as much as you can from your diet. This is vitally important for children. Try these hints to reduce sugar intake:

  • Stevia is a natural sweet herb, great for tea, coffee and simple dishes, and can be used in baking with some adjustments to ingredients.
  • Use a lot of nuts, raisins and other dried fruits in your baking.
  • Insist on healthy munch foods and save the “Dessert” for special times.

Remember, just a small amount of will-power will pay off in feel good ways!

Using Honey in Place of Sugar is a Healthier Alternative

While calorie counts are pretty much the same, honey is a natural substance and your body uses it in a different way. Sugar is a chemical and adds nothing but empty calories to your system and has long term side effects in many ways.

Cooking with honey is fun and beneficial…give it a try.

  • 3/4 cup of honey for one cup of sugar, up to one cup
  • Reduce all other liquids in the recipe by 1/4 cup per cup of honey
  • Lower baking temperature by 25 degrees to prevent over browning

Wednesday Wellness~

Wednesday Wellness
The Power Of Greens~
~
Eat a few or eat a lot…you will reap great benefits either way.
 
Most all “experts” agree that eating lots of green vegetables and fruits will lessen our chances in a big way of avoiding heart disease and many types of cancer…maybe all.
 
Dark leafy greens are a direct -delivery system for vitamins, minerals, and other crucial nutrients we get only from plants.
 
The big key to harnessing all those nutrients is how fresh the ingredients are when eaten…if we are blessed to be gardeners/farmers, straight from the soil to the table is perfection…
 
If…one is dependent on the outside market , know this…all good nutrients began to fade the moment they are harvested from the mother plant….if not cooked/consumed within at least twenty four
hours…sadly, they are void of any benefits worthy of note.
 
So…check your area within a radius you can work with…buy as fresh as you can find…work out a deal with a farmer to buy a large amount…take that home, pre-cook and freeze…you now have the next best thing …quick frozen retains all the nutrients of fresh if frozen with a few hours of harvest.
 
My research finds that Swiss chard, kale, turnip greens, Purple cabbage, spinach, and romaine lettuce delivers the best nutritional punch per serving.
 
When combined with colorful peppers, fruits and onions…anything else can only be lagniappe ! (a little extra)

The Olive Oil Scam~

Apparently, even 70% of olive oil sold in the U.S. stores is fake, as they have been cut with cheaper, inferior oils like canola and sunflower oil! This is similar to the 2008 practice in Italy. This meant seizure for 85 oil farms that mixed some percentage chlorophyll with sunflower and canola to the olive oil.

The oil was mixed, colored, perfumed and flavored too, and these things made the Australian government investigate their oils. The results were awful. After that, not one brand named extra virgin olive oil got the 2012 certificate of approval.

 These scams made the University of California to study 124 imported brands of extra virgin olive oil and discovered that more than 70% of the samples did not pass the test.

THESE ARE THE BRANDS THAT FAILED THE TEST:

Carapelli, Mezzetta, Pompeian, Mazola, Primadonna, Colavita, SassoAntica, BadiaStar, Whole Foods, Felippo, Berio, Safeway, Coricelli, Bertolli.

ON THE OTHER HAND, THE FOLLOWING BRANDS ARE TRUSTWORTHY:   (so ‘they’ say)

LuceroOlive Oil Scam

McEvoy Ranch Organic

Corto Olive

Omaggio

Bariani Olive Oil

California Olive Ranch

Lucini

Ottavio

Cobram Estate

Olea Estates

Kirkland Organic

HOW TO TEST OLIVE OIL:

Additionally, you can also test the olive oil you have at home. You should put the bottle in the fridge for half an hour, and if it starts to solidify, it means that the oil is pure, as it contains a large amount of monounsaturated fat.

On the other hand, if it does not solidify, it is fake. Yet, just to be sure, look for official governmental seals of approval on the label, like “Australian Extra Virgin Certified” and “California Olive Oil Council Certified Extra Virgin.”

We really hope you find this article helpful and don’t forget to share it with your friends and family. Thank You.

 

Turmeric

Turmeric…best known and used in alternative circles to avoid or manage depression.

Turmeric restores neurotransmitter levels.

A blood purifier…

Anti-inflammatory…

Anti-parasitic…

Healing of wounds and damaged skin tissue…

The root of Turmeric is used as replacement for Saffron, which is much more expensive.

The yellow in curry powders…and some yellow rice.

A good product should contain at least a 95% standardized curcumin..

A 1000 mg daily dose and No additional ingredients.

1/2 tsp of Turmeric powder in 3/4 cups of milk has been known to help with parasites, diarrhea, and sluggish digestion.

Turmeric powder mixed with a little chickpea flour and water speeds the healing of cuts and wounds.

Warning… since Turmeric is used as a potent dye…beware …it will stain your skin and your hair and your mouth/teeth…so be cautious. It will wash and/or wear off after a few hours or days~

Disclaimer….Offered only as a suggestion and recap of my own use and that of others known to me. If you have serious medical issues…refer to your choice of health/wellness practitioner. 
tumeric

Drinking Water

Consequences of drinking cold water

Iced water shrinks the blood vessels in the digestive tract. The digestive system becomes restricted and there is no hydration.

Your body spends energy to regulate the temperature after you drink cold water, so the digestive tract has no energy to digest the food and absorb the nutrients. Water loss also happens.

Excess mucus is created inside of the body when drinking iced water after eating. This affects the proper function of the immune system and the chances of catching a cold or some other illness increase.

Drinking cold water and other beverages while eating or after eating can make you fat. The body has no ability to digest the unnecessary fats so they remain in the body.

Even though some people believe that cold water promotes the function of the digestive tract and it can burn more calories, this is not true. Our digestive system should work as easy as possible. We should not overload it with work.

Warm water benefits

Here are the benefits of drinking room temperature water or even warmer water:

>Faster hydration
>Digestion enhancement since there is a stimulation of the digestive enzymes
>Easier food break down
>Improved movement through the bowels (drink a mix of warm water and lemon in the morning)
>Purification of the blood
>Improvement of the natural detoxification through the lymphatic system, skin and kidneys

You will notice the benefits of drinking warm water when you get used to it. Even the sugar cravings may disappear.

How Sweet It Is…

freevector-honey-bee1-vector

Sugar. Baked inside a gooey-chewy, chocolate chip cookie, in your fruit-on-the-bottom yogurt, or hidden in seemingly healthy salad dressing, it’s in our lives for the long-haul.

At 15 calories per teaspoon, it’s easy to over indulge—especially when sugar hides in so many foods and drinks. If you’re counting calories or limiting carbs these natural sugar substitutes will satisfy your sweet tooth while providing additional nutritional value.

1. Coconut Palm Sugar

Coconut palm sugar is made from the sap extracted from coconut trees then boiled and dehydrated into fine sugar crystals. It has the appearance and taste of brown sugar. Coconut palm sugar has the same amount of carbs and calories as regular sugar (sorry, no way around that), but because of the refining process, the sap retains several of its key vitamins including Potassium, Zinc, and Vitamin C; making coconut palm sugar a more nutrient-rich option than the empty calories of white sugar.

You can use coconut palm sugar in just about anything. It’s a good substitute when baking, and tastes amazing in cookies, sweet breads, and pies.

2. Agave Syrup

Agave syrup comes from the agave plant, a succulent related to the yucca. Agave’s been harvested for centuries. Its syrup has a low-glycemic index, which means it won’t cause a sharp spike in your body’s blood sugar levels.

Agave can be substituted for sugar in most recipes. It’s exceptionally sweet, so you won’t need as much to achieve to same level of sweetness as you would with sugar. In recipes, substitute about 1/3 of a cup of agave syrup for every one cup of sugar. It also goes well in tea and coffee—and, you’ll only need a small drop.

3. Raw Honey

To achieve its beautiful, Winnie the Pooh-approved golden radiance and smooth texture, most honey is processed. Nutritionally, it’s not much different than regular sugar.

Raw honey hasn’t been pasteurized and maintains a variety of health benefits including antioxidants, immune support, and phytonutrients.

Raw honey is raw for a reason—it loses many of its health benefits when heated. While raw honey is deliciously perfectly on toast, pita chips, or as an accompaniment on a cheese platter, it’s not ideal for baking with or sweetening hot tea.

4. Pureed Dates

Dates are sticky and sweet—a perfect swap for sugar. Dates are a whole food, so they’re full of nutrients including iron, phosphorus, copper, and manganese. They’re also full of fiber, meaning your body will absorb the sugar more slowly—so no blood sugar spike. Dates are the perfect all-natural sugar substitution for feeling good about eating sweets.

To make a pureed date paste: Add one cup of pitted Medjool dates (or substitute any other type of date) to 1/4 cup of hot water. Blend in a food processor until a thick paste forms. Add more water if necessary for a smoother paste. Use date paste like you’d use honey or any other sweet spread. Oh! And it’s paleo-friendly, perfect for baked goods.

5. Stevia

Zero calories and all-natural. Seems too good to be true, right? Stevia, a plant native to South America, has been cultivated for centuries for its sweet flavor and medicinal properties. It’s much sweeter than sugar, so when replacing it you don’t need nearly as much. In fact, for every one cup of sugar, the stevia equivalent is approximately one teaspoon of liquid or powder extract.

Replacing stevia with sugar requires some finagling. Because you don’t need as much, when used for baking you’ll need a bulking agent—like eggs, applesauce, or plant protein powder—to give your recipe volume. Until you’re really comfortable with this substitution process, try following a specific recipe instead of doing it on the fly.

Whether you’ve got a hankering for a late-night snack or want to sweeten your morning coffee, if you’re trying to limit your sugar intake, make those choices healthier with one of these natural sugar substitutes. Of course this is on top of already balancing your blood sugars with our amazing Pink Drink!

https://www.facebook.com/tracie.gawlik?fref=nf