FEBRUARY 2006
Glorious Herbs
Adding fresh herbs to our foods is a wonderful way to add healing, invigorating nutrients to our bodies.
CAYENNE PEPPER
Cayenne pepper is a stimulant, expectorant and digestive aid. Try it in when a recipe calls for a pepper, particularly black pepper. Be sure to use smaller amounts.
CILANTRO
Cilantro is a diuretic, stimulant, carminative (relieves gas or indigestion), cooling, aids action of other herbs. Obviously great for Mexican dishes but is wonder in salads, soups and any dish with curry, chopped fresh on top.
GARLIC
Garlic is a stimulant and expectorant like cayenne pepper but it also is a rejuvenative herb. It has natural antibiotic qualities. Garlic can be added to any dish, eaten raw and yummy roasted with olive oil. If a recipe doesn’t list garlic as an ingredient, assume they just forgot and add it!
LAVENDER
Lavender is one of the super herbs. You can eat it, bathe in, smell, rub it in. It is safe for all. Lavender is antiviral, antifungul, relaxant, stimulant. It is great if you suffer a burn to add essential oil of lavender from the bottle to the injured area. Great in chocolate dishes, lemonade, oil infused for salads and cooking, really good in cream dishes.
SAGE
Sage is a purifying herb. Clears and cleanses energetically. Reduces excess bodily excretions like sweat, mucus and bleeding. Sage is a great complementary herb when making an herbal assortment. In addition to turkey and pork sage is great in potato dishes, rice and egg dishes.
THYME
Thyme is wonderful for the body and the belly. It is antiseptic and carminative. This herb is great in tomato and basil dishes. It is a great flavoring for salads and anything calling for goat cheese.
JANUARY 2006
There are so many warnings about the toxins and mercury levels in fish! Fish is a rich source of omega-3s. We don't want to eliminate fish all together, just eat safer varieties and quantities. Here is a list of the GOOD vs the BAD.
HIGHEST MERCURY
AVOID
Tilefish
Swordfish
Shark
King Mackeral
Caviar
Cod
Crab, king imported
Grouper
Halibut
Mackerel
Salmon (Atlantic, farmed)
Shark
Bluefin tuna
HIGH MERCURY
No more than one 6 ounce serving per week
Orange roughy
Marlin
Tuna (canned white albacore)
Sea trout
Tuna (fresh)
Bluefish
Lobster
LOWER MERCURY
About two 6-ounce servings a week
Halibut
Rockfish
Mahimahi
Crab
Sea Bass
Haddock
Snapper
Herring
Tuna (canned chunk light)
Trout ( freshwater
LOWEST MERCURY
No Limit
Perch
Crab (king)
Whitefish
Perch (ocean)
Croaker
Scallops
Flounder
Sole
Trout (farm-raised)
Crawfish/crayfish
Salmon
Clams
Shrimp
Tilapia
Oysters
Sardines
DECEMBER 2005
FOOD NEWS
Nutrition is really important as we all know. You can eat a balanced mix of foods and not have to use supplements at all. Here is a list of the superfoods. They have been through many studies and trials to prove their viability. Get your grocery list ready. Listed below are a few reasons why they are so super.
BEANS
Protein, fiber, potassium,magnesium, folate, b vitamins
Lowers cholesterol, stabilize blood sugar, fight heart disease,cancer, diabetes
BLUEBERRIES
Antioxidants, antiinflammatories,fiber, folate, potassium, magnesium, iron, niacin salicylic acid, vitamin E
Fights free radicals and wrinkles, relieve inflammation, helps prevent heart disease
BROCCOLI
Calcium, cartenoids, beta-carotene, lutein, c, k, coenzymeq10
Builds bones, protects against birth defects, inhibits tumor growth, kills abnormal cells, protects against birth defects.
OATS
Fiber, protein, magnesium potassioum, zinc,copper,selenium
Reduce cholesterol and the risk of heart disease, stabilize blood sugar, stave off diabetes
ORANGES
Fiber, folate, limonene, potassium, polyphenols, vitamin C,
Lowers cholesterol, stablize blood sugar, help prevent cancer, cardiovascular disease, stroke, and viral infections
PUMPKIN
Fiber,potassium, magnesium, alpha-carotene, beta-carotene, pantothenic acid, vitamin C and E
Protects skin and eyes from sun damage,counteracts aging, macular degeneration
WILD SALMON
Omega-3fatty acids, protein, potassium, selenium, b vitamins, vitamin D
Optimizes cellular health, lowers the risk of stroke, heart disease, cardiac arryhythmias, insulin resistance, asthma hypertension, autoimmune disorders, depression
SOY
Phytoestrogens, folate, protein, potassium, magnesium, selenium, omega 3-fatty acids, vitamin E
Helps prevent cancer, boost immune function, lowers cholesterol and the risk of heart disease.
SPINACH
Folate, iron, calcium, beta-carotene, lutein, zeaxanthin, magnesium, zinc, thiamine, riboflavin, polypenols, betaine, coenzyme Q10, omega-3fatty acids, antioxidants gluthathione and alpha-lipoic acid.
TEA
Flavinoids, fluoride.
Combats viruses, inflammation, and cavities; helps prevent cataracts, wards off heart disease, high blood pressure, cancer, stroke, osteoporosis.
TOMATOES
Lycopene, fiber, folate, alpha-carotene, beta-carotene, lutein, zeaxanthin, potassium,niacin, thiamine, pantothenic acid, chronium, biotin, vitamins b6 and C
Raise skin's SPF, help maintain cognitive health, neutralize free radicals, protect against cancer and heart attacks
TURKEY (skinless)
Protein, niacin, iron, selenium, zinc, vitamins B6 and B12
Bolsters immune system function, thyroid hormone metabolism, and antioxidant defense, preserves muscles, organ,skin and hair.
WALNUTS
Fiber, protein, potassium, magnesium, poluphenols, plant sterols, arginine, omega-3 fatty acids, vitamins E and B6
Significantly reduce cholestrol and the risk of heart attack, diabetes, cancer and heart disease
YOGURT
Live active cultures, protein,calcium,riboflavin, potassium, magnesium,zinc, vitamin
B12 promotes gastrointestinal health, alleviates allergies, relieves lactose intolerance,helps prevent ulcers, yeast infections.
