Tag Archives: Food Facts

Does Your Diet Lower Inflammation?

How can foods impact inflammation? Discover which foods work best for YOU!

Inflammation, (while part of a healthy immune response), is increasingly thought to play a leading role in encouraging a number of major killers, such as:   cancer, diabetes, heart disease, stroke, and Alzheimer’s. Dangerous chronic inflammation occurs when the immune system stays turned on and starts attacking healthy cells and tissues, or causing cancer genetic mutations, or the bursting of artery plaque.

What you eat, though, helps determine how much inflammation you produce. It is critical to realize the importance that Omega-3’s play in keeping at bay certain disease or in healing the body.  Doctor’s will also promote a diet rich in Omega-3’s after surgery or to reduce swelling after the body has undergone any type of trauma. Certain foods are inflammation-fighting and should be consumed in abundance (mainly plant or seafood) while other foods can promote and prolong inflammation (animal fats and white flour). Some recommendations:

GO FOR …

Omega-3 fats. These are among the BEST and most potent anti-inflammatory foods. Best sources: fatty fish like Salmon, Sardine, Anchovies and Tuna; Dark Leafy Greens: Broccoli, Kale, Chard, Spinach, Seaweed. Walnuts and other nuts; Flaxseed, Pumpkin Seeds; and Extra Virgin Olive Oil. Herbs and Spices: Basil, Oregano, Cloves, Marjoram, Tarrogan, SPearmint, Capers, Prepared Yellow Mustard, Peppermint, Thyme, Saffron, Bay Leaf, Chili Powder, Turmeric, Rosemary, Curry.

Colorful produce. Red Onions, Tomatoes, Prunes, Red Grapes, ALL Berries, Pomegranates, and Oranges all are packed with  flavonoids that have anti-inflammatory properties.

Herbs and spices. Ginger and Turmeric, Cinnamon either dried or fresh, are among the most healthful spices. For herbs, sprinkle on some freshly chopped Sage, Rosemary and minced Garlic.

Peanuts, Chocolate, Red wine. Red wine has anti-inflammatory chemicals like resveratrol. Dark chocolate,  at 70% or higher cacao which protects against inflammation. Great News for the research suggests that hot cocoa will also benefit the body’s health. Eat the peanuts right out of the shell in order to maximize reseveratrol intake.

REDUCE  …

Animal fats. Foods high in whole milk dairy are:  cheese, butter, margarine, ice cream.  Additionally:  egg yolks,  red meat, poultry skin,   All which contain high amounts of arachidonic acid, a molecule used by the body to create inflammation.

Omega-6 fats. While Omega 3 fats make a healthy impact on your body, it’s been found that Omega 6’s  trigger the body to produce pro-inflammatory chemicals. Oils rich in omega-6 fats include corn, safflower, and vegetable oils; mayonnaise; and many salad dressings.

Trans fats. Thanks to much research and the FDA getting behind the 8-Ball, trans-fats are all but gone from packaged foods as research shows they drive inflammation. Now they’re on nutrition labels, so they’re easier to avoid.

Rancid fats. CRITICAL to anyone who leaves the kitchen “to check on something” only to return and find that they have heated oil to the point that it’s smoking.  Besides the fact that smoking oil changes the flavor of a dish, it oxidizes fats and turns them into inflammation boosters. Also, avoid old peanut butter and any old chocolate stashed away for years in your pantry.

White starches. Flour, sugar, white rice, and instant mashed potatoes, for example, all cause quick spikes in blood sugar levels, causing the production of advanced glycation end products that spur inflammation.

Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the bloodstream, triggering inflammation.

Sangria’s Best

Smiles, Laughter, Friends….Sangria’s Best

Summertime, Laughter, Memories, Mixed Drinks!!!! HAVE FUN….

Sangria should be refrigerated 24 hours before serving.  Any soda drink, or sugar added 30-60 minutes before serving.     Carrafe or bottle must accomodate about 4 liters of liquid.

INGREDIENTS

  • 3 Peaches peeled, pitted and diced.
  • 2 Apples peeled, cored and diced
  • 2 Oranges peeled and cut into rounds
  • 1 cup Cherries pitted and halved
  • 1 cup Berries of choice
  • 1 750 ml Sangiovese wine
  • 1 750ml Lambrusco wine
  • 1/3 part (250 ml) Rum
  • 1/3 part (250 ml) Brandy
  • 3/4 liter (750 ml)  sprite or coke (added 30-60 minutes before serving then reseal bottle.)
  • 4 Cinnamon sticks

Mix all ingredients in container seal and store in refrigerator for 24 hours.

Presentation and Flavor

Prepare an additional:  3 Peaches, 2 Apples ( cored and diced), 2 Oranges cut into rounds, 1 cup Berries and 1 cup Cherries.  Toss fruit in a bowl and keep close to Sangria for serving. Mint Sprigs, Cinnamon Sticks Lime cut into round circles for presentation eased onto side of glass.

Serve:  Pour Sangria over  a few ice cubes in cup and  add freshly cut fruit.

Drink Cautiously.  1 glass for women. 2 glasses for men. Have appetizers available  before drinking, always eat first!   (Food higher in fat absorb alcohol,  like cheese, or chip/dip, so that the alcohol will not be absorbed by the brain) .

Benefits of a Cappuccino on Bones

The aroma of freshly ground coffee beans and the  sound of  milk being frothed at the cappuccino maker, beckons many of the  sleep deprived population to stumble from their homes into coffee shops everywhere.  Caffiene is the one energy product that so many will not split hairs over, but instead will readily agree to, that “IT” gets us through our morning.   So, great news for Starbucks cliental and frequentor’s of local cafe`s, “You can have your cappuccino and drink it too!” 

 Various studies have been conducted on  how caffiene effects an individual’s calcium absorption. Some studies showed that caffiene interfered with calcium absorption while others showed that the information was misleading.  A third study was performed and showed that certain cultures may consume less dairy products, therefore,  caffiene then seemed to negatively influence calcium absorption.  However, by adding 1-2 tablespoons  of milk to the beverage, ones dietary intake seemingly  improved.

In conclusion and according to the latest study done at Creighton Universty in Omaha, Nebraska, “There is no evidence that caffeine has any harmful effect on bone status or on the calcium economy in individuals who ingest the currently recommended daily allowances of calcium.”

Kim Crocker

Dietitian for Children and Adult Nutrition

(calcium supplements 1000-1500mg)

http://ods.od.nih.gov/factsheets/calcium.asp

http://www.ncbi.nlm.nih.gov/pubmed/12204390

Minerals Compliment Vitamins

MINERALS are an important part of our daily diet. Did you know that without certain minerals consumed in our diet that we risk changes in blood production, bone growth, organ function, and vessel stability? While only 5% of the human body is made up of mineral matter, they are critical to keeping the blood and tissue fluids from either becoming too acid or too alkaline.  Minerals allow other nutrients to pass into the bloodstream, which aids in the transportation of nutrients to the cells and also draws chemicals in & out of the cells.  It’s a big job for such a small object whose sole job is to make sure, that our bodies are healthy and strong.

Additionally, vitamins cannot effectively work in our bodies without the correct balance of minerals. In other words a well balanced diet must be eaten.  For example; calcium is needed for vitamin “C” utilization, zinc for vitamin “A”, magnesium for “B” complex vitamins, selenium for vitamin “E” absorption, etc.

 

Calcium: Dairy Products, Tofu, Salmon, Almonds, Oranges, Broccoli

Zinc: Oysters, Crab, Beef

Magnesium: Grains, Legumes, Nuts, Beef

Selenium: Fruits, Vegetables, Nuts

Vitamin B and Vitamin E

Vitamin B’s strongly impact the entire body and are therefore a critical part of ones daily dietary intake. Vitamin B is critical for neuro functions, metabolisom which controls and regulates the body, and energy production.

Listed below are the benefits that the body receives from from this important vitamin.

  • Increase mood stability
  •  Creates energy and reduces headaches, (B-2)
  • Increase blood circulation and is a vessel dilator (B-3).
  • Reduce depression and stress (B-5 and B-7),
  • Reduces weakness, numbness, tingling in arms, improves on diabetes (B-6)
  • Improves and promotes heart health, (B-12)

Dietary Source: Liver, Shellfish, Milk, Eggs, Fortified Cereal, Garbanzo Beans, Chicken, Banana, Spinach, Tomato, Potatoes.

Vitamin E is an important body lubricant for all organs and muscles, in other words it helps your body run like a smooth “Oiled Machine”.  Additionally, it keeps skin, eyes, and the heart healthy. Vitamin E is credited for increasing HDL (healthy) cholesterol and reducing LDL (lousy) cholesterol.

Dietary Source: Extra Virgin Olive Oil (EVOO), Avocado, Almonds, Olives, Nuts, Seeds Green Leafy Vegetables, Sardines and Crab.