Coconut

My friend Nicole requested I blog on the health benefits of coconut oil. So Nic this one's for you...


The main health promoting aspects of coconut lie in the fat of the whole coconut and in the oil. Lauric acid which is the major fatty acid in coconut has antiviral, antibacterial, and antiprotozoal functions. It also contais capric acid which has antimicrobial properties.

Recently published research has shown that adding coconut fat to the diet leads to a normalization of body lipids, protects the liver against alcohol damage, and imporoves the immune system's anti-inflammatory response, as well as aiding in weight loss.

Coconut oil got a bad rap from the soybean oil industry and giants like the Food and Drug Administration and the American Diabetes Association who maintain that saturated fats are bad. These companies have links to the polyunsaturated fats industry, another example of money being the driving force behind health information. But that is a whole other blog.

One study was done where women ate the same diet and half were supplemented with soybean oil and the other half with coconut oil. Women taking coconut oil had an improved cholesterol profile. Those taking soybean oil, however, did not receive the same benefits. In fact, the soybean oil group had higher total cholesterol, higher LDL cholesterol. Only the group taking the coconut oil saw a significant reduction in their waist circumference. In the words of the authors: "It appears that dietetic supplementation with coconut oil does not cause dyslipidemia and seems to promote a reduction in abdominal obesity." For more of the health benefits of coconut you can go to http://www.coconutresearchcenter.org/.

As with all oils steer clear of the refined stuff and stick with organic virgin coconut oil. The less processed the better. Coconut oil is great for high heat cooking. Most oils oxidize when heated creating free radicals in the body which accelerates aging which most of us are trying to slow down. So it’s great for stir-frys and sauteeing. You can substitute it in baking and in recipes that call for butter, lard or any other high-saturated fats. It has a similar consistency to butter so it can be used as a spread for toast or vegetables. It makes an excellent addition to a smoothie. Polyunsaturated fats like corn, soy, safflower, sunflower and canola, are the worst oils to use in cooking. These omega-6 oils are highly susceptible to heat damage because of all the double bonds they have. Olive oil is great to use in salad dressings. For cooking stick with coconut oil.

Coconut water from the young coconuts is equally as impressive as the oil. Coconut water has five electrolytes, more than most sports drinks, including fifteen times the potassium (and more potassium than a banana). It has a fraction of the calories of sports drinks, no added sugars and has protein, phosphorus, calcium, Vitamin C and riboflavin. It is a natural isotonic drink used to rehydrate the body and is similar to human plasma (blood). Other health benefits of the water include: naturally boosts the immune system, improves intestinal health, increases metabolism & weight loss, balances body PH, detoxifies & fights viruses, helps fatigue, prevents hypertension, controls diabetes, aids in circulation, treats kidney stones, eases stomach pain & vomiting .

There are many ways to enjoy coconut. Dairy free coconut ice cream is delicious http://www.coconutbliss.com/. You can buy young green coconuts at asian markets, chop off the top drink the electrolyte filled coconut water and then scoop out the soft young coconut meat and it it raw..this is my favorite. You can add dried coconut to cereals, cookies, or trail mix.

~Coconut Almond Butter Smoothie~

Open a young coconut, pour water into a blender

next scoop out the soft coconut meat add to blender
Add heaping Tablespoon of almond butter
2 pitted dates
blend until smooth

Hey Guys - Eat Watermelon!

Inspired by Neka’s recent article on summer foods, in the EVO spa newsletter and her recipe for watermelon salad (posted below) I did a bit more investigation as to why this delicious and satisfying fruit is gaining attention as a nutritional superstar.

First of all, because of its high water content, and low calories (50 calories per cup) watermelon gets high marks for nutrient/ calorie ratio. For such a watery snack it has a surprising high B vitamins and antioxidant content.

Also pardon the pun, but what’s up with the watermelon // Viagra comparisons? Here’s the science behind these claims. Watermelon has a strong dose of the amino acid citrulline, which converts to the amino acid arginine when consumed. Arginine has beneficial effects on the heart and circulatory system, as well as the immune system. It boosts nitric oxide, which relaxes blood vessels, which is what Viagra does, plus a few potentially unfortunate side effects. In the words of the much quoted researcher and director of Texas A&M's Fruit and Vegetable Improvement Center, Bhimu Patil, “Watermelon may not be as organ specific as Viagra,” Patil said, “but it’s a great way to relax blood vessels without any drug side-effects.”

Coupled with another study by Asia Pacific Journal of Clinical Nutrition, watermelon along with green tea can greatly reduce the risk of prostate cancer. All in all, guys – there are many reasons to add a big healthy watermelon to your cart, next time you’re at the grocery store.

Watermelon Nutrients

Associated with summer, and picnics, watermelon is gaining attention as a nutrient rich, sweet and tasty treat. Because of its high water (and low calorie) content, watermelon has a high nutrient per calorie ratio. It is a very good source of vitamin B6 and a good source of vitamin B1, magnesium, and potassium. Watermelon is also loaded with phytochemicals, including lycopene, beta-carotene, and citrulline.


Conditions / Actions

Bloody Dysentary
Jaundice
Edema
Erectile Disfunction?
Inflammation that can contribute to: asthma, atherosclerosis, diabetes, colon cancer, and Arthritis
Heart Disease
Hypertension
Blood Clots
Hyperglycemia

Clinical Studies

Water melon has been touted to help for erectile dysfunction. This is due to the exceptionally high citrulline content. Citrulline makes arginine in our bodies, which is used in the urea cycle to remove ammonia, and by the cells lining our blood vessels to make nitric oxide. Nitric oxide not only relaxes blood vessels, lowering high blood pressure, it is the compound whose production is enhanced by Viagra to prevent erectile dysfunction. Am J Physiol Endocrinol Metab. 2006 Nov;291(5):E906-12.

Choosing to regularly eat lycopene-rich fruits, such as watermelon, and drink green tea may greatly reduce a man's risk of developing prostate cancer, suggests research published the Asia Pacific Journal of Clinical Nutrition (Jian L, Lee AH, et al.)

Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD).


Nutrient Retention

Selecting: If you can see the flesh, opt for the deep color and dark colored seeds. Otherwise, look for one that is heavy for its size with a smooth skin not too shiny or too dull. Look for the underbelly mark (a yellowish or cream tone), which marks the spot where the melon rested as it grew. If it doesn’t have this type it might have been harvested too early. A fully ripe watermelon (or any fruit) has more antioxidants.

Also, according to Agricultural Research Service, watermelons without seeds generally had more lycopene.

Storage: Whole: Store at room temperature. To maximize lycopene and beta-carotene.

Sliced: For up to 9 days, there is minimal nutrient loss. A study published in the Journal of Agricultural and Food Chemistry has found that minimal processing of fruit-cutting, packaging and chilling-does not significantly affect its nutritional content even after 6, and up to 9, days.

Folk Remedies

Constipation: Boil tea from watermelon seeds or grind into meal and take with warm water.
Jaundice: Boil tea from the rind and red beans

Nutrients (One cup)

Nutrient Amount DV (%)
vitamin C 14.59 mg 24.3
vitamin A 556.32 IU 11.1
vitamin B6 (pyridoxine) 0.22 mg 11.0
vitamin B1 (thiamin) 0.12 mg 8.0
potassium 176.32 mg 5.0
magnesium 16.72 mg 4.2
Calories 48.64 calories


Sources

• Information from Energetic Properties Health and Integral Living Institute
• whfoods.com
• nutritiondata.com
• sciencedaily.com
• unsv.com
• Agricultural Research Service (Oklahoma)
• Journal of Agricultural and Food Chemistry
• U.S. Department of Agriculture study published in the Journal of Agricultural and Food Chemistry

Bananas

Intro:
Bananas are very low in Saturated Fat, Cholesterol and Sodium. They are also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese, and a very good source of Vitamin B6

Conditions
Constipation
Thirst
Cough (lubricates lungs)
Hemorrhoids (lubricates intestines)
Hypertension (lowers blood pressure)
Alcohol intoxication



Recent Studies
Protects against stomach ulcers
Bananas work their protective magic in two ways: First, substances in bananas help activate the cells that compose the stomach lining, so they produce a thicker protective mucus barrier against stomach acids. Second, other compounds in bananas called protease inhibitors help eliminate bacteria in the stomach that have been pinpointed as a primary cause of stomach ulcers.

Eat ‘em yellow! Some banana varieties (the ones with golden flesh) are also rich in provitamin A carotenoids, which have been shown to protect against chronic disease, including certain cancers, cardiovascular disease, and diabetes. How to identify which bananas contain the most carotenoids?

Eat ‘em green! Green bananas contain indigestible (to humans) short chain fatty acids (SCFAs) that are a favorite food of the cells that make up the lining of the intestines. When these intestinal cells are well-nourished and healthy, the body's ability to absorb nutrients such as calcium can increase dramatically.

Ripe bananas are also good for the stomach lining, as they are a rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms. When fructooligosaccharides are fermented by these friendly bacteria, not only do numbers of probiotic bacteria increase, but so does the body's ability to absorb calcium. In addition, gastrointestinal transit time is lessened, decreasing the risk of colon cancer.



Nutrient retention: Bananas can be frozen and will keep for about 2 months. Either purée them before freezing or simply remove the peel and wrap the bananas in plastic wrap. To prevent discoloration, add some lemon juice before freezing.

Possible Allergies Bananas and Latex Allergy
People with latex allergies may also react to bananas and plantains (as well as avocados and chestnuts, because these foods contain an enzyme called chitinases. There is strong evidence of the cross-reaction between latex and these foods. Also the preservation process of spraying the fruit with ethylene gas increases this enzyme.

Folk Remedies
Hemorrhoids and constipation: Eat a banana everyday on an empty stomach
Hypertension – Drink banana peel (organic) tea
Cough – Cook banana with a bit of sugar. Note this may not be appropriate of Americans who already consume about 120 pounds of sugar a year. If honey is substituted, do not cook the honey.


Nutrients (one cup mashed)
Vitamin A 144 IU
Vitamin C 19.6mg
Riboflavin 0.2 mg
Vitamin B6 0.8 mg
Folate 45.0mcg
Calcium 11.3 mg
Magnesium 60.8 mg
Potassium 806 mg
Calories 200






Sources
Information from Energetic Properties Health and Integral Living Institute
whfoods.com
www.nutritiondata.com

Blueberries

Intro
Touted as one of the most antioxidant-rich foods in our diet. Researchers at the USDA Human Nutrition Center (HNRCA) found that blueberries rank #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Blueberries are a good source of vitamin C, vitamin E, manganese, and both soluble and insoluble fiber like pectin. Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.


Conditions
Anti-Aging
Cardiovascular disease and stroke
Urinary tract infections
Eyesight

Recent Studies
Anti-Aging
In a USDA Human Nutrition Center (HNRCA) lab, neuroscientists discovered that feeding blueberries to laboratory rats slowed age-related loss in their mental capacity. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They also protect by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.


Cardio-News
In a study published in the Journal of Agriculture and Food Chemistry, researches concluded that wine made from highbush blueberries delivered 38% more anthocyanins (free radical fighter) than red and white wine made from grapes. And, according to scientists at the University of California at Davis the antioxidants of blueberries may reduce the build up of so called "bad" cholesterol that contributes to cardiovascular disease and stroke. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system.

Prevention of Urinary Tract Infections
Researchers at Rutgers University in New Jersey have identified a compound in blueberries prevents bacteria from adhering to the cells that line the wall of the urinary tract and in turn promotes urinary tract health.
Eyesight - A number of studies in Europe have documented the relationship between bilberries, the European cousin of blueberries and improved eyesight.


Nutrient retention
Ripe blueberries should be stored (unwashed) in a covered container in the refrigerator where they will keep for about a week. Or freeze by washing and drying then spread berries on a cookie sheet until frozen, then put in a closed container for up to a year.
A study published in the Journal of Agricultural and Food Chemistry found anthocyanins were almost undetectable in canned foods, bread, cereals, and baby foods containing berries, even in baby foods prepared from fruits high in anthocyanins, such as blueberries.



Nutrients (One cup)

Vitamin A 78 IU
Vitamin C 14.1 mg
Vitamin E: 0.83 mg
Vitamin K 28.0 mcg
Iron 41 mg
Fiber 3.5 grams
Calcium 1.07 grams
Magnesium 9 mg
Phosphorus 17mg
Potassium 112 mg
Calories 83



Sources
Information from Energetic Properties Health and Integral Living Institute
whfoods.com
nutritiondata.com
loremtincidunt.com
rasnliber.com
roinmetusurnaporta.com

Urban Remedy

My two passions are cooking and healing. I actually grappled with the question should I open a restaurant or pursue a career in the healing arts. Since cooking has always been such a creative outlet for me I was afraid if I made it a career I would lose the magic I felt creating new dishes, cooking for those I love, and that connection to my Italian grandmother who cooked from the moment she woke up until the sun went down. Food was her art and she was the most amazingly talented cook ever. I would literally drink her marinara sauce from a cup, with a sprinkle of freshly grated parmesan of course. Every meal she made was a feast weather she was cooking for one or twenty and everything was homemade. This is where my love of cooking began. People would beg her for her recipes always she would politely decline. The only ones she shared her secrets with were her daughter my aunt Donna and her granddaughters, myself and my cousin Gina. Jenny Tarantino Pasquale was her name and she inspired my relationship with food and cooking. Through this love of food I have started Urban Remedy which is dedicated to utilizing food as medicine. Creating meals that truly feed the body and taste amazing.

An ancient Chinese text the Neijing stated "Medicine and food are of the same sauce", I love that quote. It's so true if you use food to nourish, balance, and truly feed the cells of your body, the body thanks you with a strong immune system, increased energy, and a feeling of overall well being. The typical American diet is so far away from food as medicine it's more like eat food need medicine. GERD, heartburn, ulcers, bloating, burping, are common reactions to this type of diet. That is why the more than 50 million Americans who suffer from frequent heartburn use antacids, bismuth subsalicylate, H2 blockers, proton pump inhibitors and the sales of these medications are through the roof. It's sad that instead of changing the diet and listening to the distress these meals are causing the digestive tract people continue eating poorly and choose to medicate themselves.

Foods that truly nourish the body come in the most beautiful colors, textures, smells, and tastes. From the dark purple pigment in blueberries, the bright orange in carrots and yams, the plethora of reds in the different varieties of tomatoes, the deep green of kale and collards, and the black in blackberries and black beans are foods that truly feed the body. These foods are filled with enzymes, vitamins, minerals, anti-oxidants and proteins. Foods as nature made them delicious and brimming with nutrients. Eating these types of foods promote optimal health, build a stronger immune system, have anti-aging benefits and don't contribute to the waste of processed and packaged foods.

I will be posting recipes explaining how to incorporate healing principles into your daily diet.