Author Archives: Kimberly Crocker

You are What You Eat! Improving Your Skin…

How are you aging compared to others in your age group? A question that we do not easily hide from, as the lines on our face tell a story of  our experiences, happiness, defeat’s and triumph’s!

Our own collagen production slows down as we age, drooping and sagging on our body starts to appear. Expensive cream’s are bought and applied early in the morning and late at night with hopes that their magic will work and turn back the hands of time.  While it’s true that moisturizer’s can help reduce the velocity of water loss from our skin, beware of cream’s that indicate a topical collagen to reduce aging.  Research shows that certain cream’s can promote aging, as their collagen droplets are too big to be absorbed by the skin.  Instead, what we should be doing is eating our way to a healthier and younger body, so that our skin is receiving  a proper combination of nutrients to promote collagen synthesis through both animal and plant foods.

Vitamin C is required to improve skin elasticity and slow aging!

Collagen is  not only skin deep, it is a fiber found within connective tissue through out the body including:  skin,  tendons, ligaments, teeth, bones and organs.  Collagen’s main job is to protect  tissue and provide the body with support. These unique fibers are made from protein and have large amounts hydroxyproline and hydroxylysine. Both of these amino acids must be present for development of all types of collagen and are needed to provide the appropriate amount of strength and flexibility.

A good food source of proline from animal is Egg Whites. Wheat Germ is a high quality plant proline.  Fish has an abundance of animal lysine, while legumes (especially peanuts), nuts and seeds are a strong source of plant lysine.

The key macro-nutrient Vitamin C  needs to be present, in order to convert  proline into hydroxyproline and lysine into hydroxylysine (both amino acids present in the collagen form).  While most plants foods are full of vitamin C, eat those fruits and vegetables with bright colors, for a total of 5 a day to keep replenishing this water soluble vitamin. (Enjoy an additional 4 servings of Green Vegetables  per day.)

From time to time collagen damage may occur from diseases. Garlic is food that improves collagen damage and has two principle sulfur nutrients: an amino acid taurine and lipoid acid, giving garlic the unique ability to support damaged collagen fibers.

Lastly, consume foods from two categories of phytonutrients: catechins and anthocyanidins. Research shows that catechins found in Green Tea have been shown to help prevent breakdown of collagen. While anthocyanidins are found in red-blue Berries and Fruits (cherries, blueberries, blackberries, strawberries and raspberries) which help the collagen fibers link together and strengthen the connective tissue, providing you with healthy skin that keeps you from premature aging.

By:  Kim Crocker

References:

Leslie CA, Conte JM, Hayes KC, et al. A Fish Oil Diet Reduces the Severity of Collagen Induced Arthritis After Onset of the Disease. Clin Exp Immunol. 1998;73(2):328-32.

Mirhadi SA, Singh S, Gupta PP. Effect of Garlic Supplementation to Atherogenic Diet on Collagen Biosynthesis in Various Tissues of Rabbits. Indian Heart J.1990;42(2):99-104.

Nandhini TA, Thirunavukkarasu V, Ravichandran MK, et al. Taurine Prevents Fructose-Diet Induced Collagen Abnormalities in Rat Skin. J Diabetes Complications.2005;19(5):305-11.

Thirunavukkarasu V, Nandhini, Anuradha CV. Fructose Diet-Induced Skin Collagen Abnormalities Are Prevented by Lipoic Acid. Exp Diabesity Res. 2004;5,(4):237-44.

Bloomenkrantz N, Asboe-Hansen G. Effect of (+) catechin on connective tissue. Scand J Rheumatol. 1978;7:55-60.

Han B, Jaurequi J, Tang BW, Nimni ME. Proanthocyanidin: a Natural Crosslinking Reagent for Stabilizing Collagen Matrices. J Biomed Mater Res A. 2003;65(1): 118-24.

Sweet and Sour Orange Salad

Oranges are filled with Vitamin C, Potassium, Calcium and fiber.  This dish has everything to fight the common cold, or can be enjoyed at anytime of the year that oranges can be found in your local market.

Oranges, Olives, Onions to create variety in a salad

1 Red Onion thinly sliced
1 1/2 Tbsp Balsamic Vinegar
1/8 tsp salt
1/3 c  Olives
4 Blood Oranges peeled and sliced into round circles

In a bowl, add onions or leeks with balsamic vinegar and salt, set aside for 5-10 minutes.  Meanwhile, peel oranges and slice into round circles.  Add olives and oranges to bowl with onions or leeks. Toss all ingredients together.

Serve at end of meal, topping off with mint sprigs for presentation.

Fava Bean Soup

Flavorful soup that is ideal  for lunch or dinner. Fava bean soup is made up of  resistant starches that will also assist in keeping a body healthy and strong and promote weight loss.

Fava Bean Soup

150 g Fava Beans
4 cups water

2 Tbsp Olive Oil
1 leek finely sliced
4 cups water
2 bullion cubes
1 tsp red pepper flakes
1 tsp salt
1/2 tsp nutmeg

Directions
4 cups water and 150 g  fava beans added to a large pan.  Bring to a boil for 15 minutes and then remove from heat. Drain fava beans in a colander and allow to cool.  Pop beans out of their jackets. Discard fava jackets.

In a large pan add oil, leeks, fava beans, water bullion cubes, barley, pepper flakes, nutmeg and salt. Bring to a boil and reduce heat to allow beans to simmer for an hour over low heat.  Stir often, beans will gradually fall apart and the soup will become creamy. Add more water to liquify soup if it becomes to dense.

Presentation, top off each dish with the following:
1 Tbsp fresh cream
1 tomato diced centered on top of cream
thin slices of fennel or green leaf lettuce

Risotto Milanese (with Saffron)

Throughout the centuries saffron has been a symbol of wealth and elegance. Cleopatra used saffron water to keep her skin soft. Roman Emperor Nero sprinkled the streets with saffron water to honor his return to Rome. Persians considered it a tonic for the heart as it was thought to alleviate melancholy.  The  spice was introduced into Spain by the Arabs, and later cultivated in Mediterranean regions and  throughout Europe.  Today we use it for the Health Benefits of Saffron .

Rice was introduced into Italy during the Middle Ages by Venetian or Genoese merchants, who traded with the east. The earliest documentation of rice cultivation in Italy dates to 1475. Risotto is specific to northern Italy where rice paddies are abundant.

The secret to Risotto is the constant movement of rice being stirred with a wooden spoon. The outward grain breaks away from the rice and a creamy effect is quickly noticeable.
4-6 Servings
3 Tbsp Olive oil
1 onion peeled and minced
300 g. Arborio Rice
1/2 c white wine
2 cups broth (vegetable or chicken)
1 tsp salt
1/2 tsp Saffron or 1tsp Tumeric
1/2 c parmesan cheese`

In a small sauce pan, add water and 2 bullion cubes and bring water to a simmer.  Turn off water.  In a separate frying pan add olive oil and onion.  Allow to saute` over medium low heat for 5 minutes. Add rice and slowly incorporate into oil and onion. Add white wine, all while stirring the rice. Continue to stir rice for about another 5 minutes. Add salt. Slowly add in 2 ladles of  broth at a time always stirring . As water is absorbed by the rice add in additional broth. From the time the rice is added to the frying pan to the end of preparation will be about 17 minutes.  Add in Saffron all while stirring rice and the rice becomes  yellow.  Stir in cheese.  Rice should be barely al dente and creamy in texture.

Florence Italy’s Peposo

A very simple Italian recipe that anyone can make!  Place ingredients into a pot and allow the savory flavors come together. This recipe has been handed down through the generations from a small town of Impruneta on south side of Florence.  Many Florentines will gladly tell a story of their family’s recipe, or  how it was linked to the construction of the beautiful Basilica in the center of Florence, or how it was tied to the Medici family, when they where amongst the few that could afford the spices to make the dish during the years of 1300-1700.  Either way, you can learn how to bring a piece of Florence, Italy to your table and enjoy this delightful stew.
May be served with roast potato’s, rice or pasta!
Preparation 5 minutes. Cooking time 3 1/2 hours.
Serves 8.
  • 4 1/2 pounds (or 2 kilo’s) cubed roast beef, roast pork, or roast wild boar
  • 1 onion minced
  • Three cloves of Garlic, peeled and left whole
  • 2 Tbsp olive oil
  • 1 cup olives
  • 1/4 cup capers
  • 4-6 whole Cloves
  • 1/2 cup (125 ml) or more, to taste, freshly ground pepper
  • 1 quart (1 liter)  of stewed or peeled Roma tomatoes
  • Coarse sea salt to taste
  • 1 bottle (750 ml) Chianti or similar dry red wine

Place meat and onions and garlic into a pan with 2 tablespoons of olive oil. Allow to brown for about 10 minutes. Add wine and allow to simmer for 5 minutes. Add olives, capers, peppercorns, cloves and stewed tomatoes into cooking pot. Place cover and REDUCE temperature to low heat. Allow to simmer for another 3 1/5 hours. Peposo is finished when the meat is fork tender.