Brussel Sprouts

Brussel Sprouts are an incredibly nutritious vegetable that are rich in antioxidants, phytonutrients, vitamins C, A, and E, and alkalizing minerals such as calcium, copper, iron, and manganese. They are also a good source of omega-3 fatty acids and vitamin K which are essential for proper brain and nerve function and are vital for aiding cognitive issues such as brain fog, memory loss, lack of concentration, ADD, ADHD, dementia, and Alzheimer’s disease.

 

Brussels sprouts are also known to help stabilize the DNA within white blood cells which creates a stronger, more resilient immune system. Brussel Sprouts also contain powerful anti-cancer compounds which are shown to particularly help fight and prevent colon, breast, prostate, lung, bladder, liver, endometrial, and ovarian cancer.

 

They can help stimulate the kidneys to release more water, which can reduce bloat and edema and make it easier for dislodged fatty wastes to be flushed out of the body. Brussel Sprouts are also good for stimulating sluggish glands and for promoting a cleaning effect on adipose cells and tissues making it an ideal weight loss food.

 

They contain high amounts of glucosinolates which can significantly reduce inflammation and is excellent for prevention and relief from rheumatoid arthritis, fibromyalgia, lupus, strokes, heart attacks, arteriosclerosis, and bursitis. Brussel Sprouts are excellent for helping to lower cholesterol, prevent constipation, stop overeating, and decrease H.pylori in the digestive tract.

HEALTH BENEFITS

 

1. Keeps Bones Strong and Healthy – Brussels sprouts are full of vitamin K, which is responsible for good bone health.  One cup of Brussels Sprouts has over 270 percent of your daily vitamin K requirement. Studies have found vitamin K to be helpful in increasing bone density and reducing fractures in osteoporosis patients.

 

2. Helps Fight Cancer – The research on how Brussels sprouts help fight cancer is vast. Here are a few highlights.

 

Brussels sprouts are a cruciferous vegetable, which has been shown to lower overall cancer risk, according to research at Oregon State University.

 

People who ate greater amounts of Brussels sprouts had a lower risk of cancer, as stated on the National Cancer Institute fact page.

 

Cruciferous vegetables inhibit and regulate cancer-causing genes. Cruciferous vegetables are “key to eliminating cancer,” according to research at the University of Alabama at Birmingham.

 

Also, Brussels sprouts are a glucosinolate-containing cruciferous vegetable, which a 1995 study found reduces colon cancer.

 

3. Lowers Cholesterol – When Brussels sprouts are steamed, the fiber components bind with intestinal bile acids, helping them to pass out of the body. This creates a need in the body to replenish lost bile acids, using the existing supply of cholesterol, thus reducing it.

 

4. Provides A Good Source of Protein When Combined with a Whole Grain – Brussels sprouts contain a good quantity of protein. There are 4 grams of protein in one cup of Brussels sprouts. You will get the most protein when you eat them with a whole grain as they need the balance of other amino acids.

 

5. Promotes Weight Loss – One cup of Brussels sprouts has only 56 calories. They are low in fat and have 4 grams of fiber. This fiber has many benefits for your digestive system and gives you that ‘full’ feeling. They are nutrient dense so your body is also satisfied long term.

 

TO OBTAIN THE NUTRIENTS AND ENZYMES FROM BRUSSELS SPROUTS, COOK THEM STEAMED UNTIL TENDER. 

 

“In the study of hygiene, students should be taught the nutrient value of different foods. The effect of a concentrated and stimulating diet, also of foods deficient in the elements of nutrition, should be made plain. Tea and coffee, fine-flour bread, pickles, COARSE VEGETABLES, candies, condiments, and pastries fail of supplying proper nutriment. Many a student has broken down as the result of using such foods…” {Ed 204.3} 

 

 

SOURCE OF MOST INFO:

http://www.medicalmedium.com/blog/brussel-sprouts

http://www.care2.com/greenliving/brussels-sprouts-not-just-for-the-holidays.html

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Why Brown Rice Is Better Than White Rice

One of the main causes of diabetes is the modern use of polished (white) rice, in which fiber, vitamins, and minerals in the upper layer of the grain are removed. Want to lose weight and still eat rice? Just switch to brown rice instead of white. Apart from being more nutritious, it also has fat-burning properties.

WHAT IS BROWN RICE? HOW IS IT DIFFERENT FROM WHITE RICE?
It is just normal rice but with all the nutrients still intact. The reason brown rice has many more nutrients than regular white rice is because brown rice has only the outer layer, called the hull (husk), removed while white rice has been refined for convenience removing several nutritious layers—therefore losing all nutrients. The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroy 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.

White rice, on the other hand, is both milled and polished, which removes the bran and germ along with all the nutrients that reside within these important layers.

When brown rice becomes white rice, large quantities of B vitamins — including 90 percent of the B6 — half the manganese and phosphorus, more than half the iron, and all of the dietary fiber and essential fatty acids are lost.

BROWN RICE HAS SEVERAL HEALTH BENEFITS:

Brown rice has more than 80% of your daily value of manganese, which gives you energy from both carbohydrates and proteins. Manganese also helps synthesize fatty acids, which keeps your nervous system in working order.

The fiber in brown rice produces the best health benefit of all – fat burning! In addition to requiring more energy to break it down, the fiber in brown rice helps satisfy your appetite and therefore decreases your chances of overeating. That is the equation for fat loss – eat less and burn more!

HOW TO MAKE BROWN RICE

• 2 cups brown rice
• 3 cups water
• 1 t. salt, opt.

Rinse rice well, strain well, and then put it into a pot with the water and salt if using. Bring to a rapid boil and then turn on very low and cover. Let simmer for 35 minutes.

THIS WORKS GREAT!!! I know most recipes tell you to double the water or more, but that makes mushy rice.

Note:  The SECRET to making good brown rice is the amount of water. However many cups of rice you make you double the water and then SUBTRACT one cup. So, if you are making 2 cups rice you would use 3 cups water, 3 cups rice and 5 cups water, 4 cups rice and 7 cups water, etc.

The fiber and selenium found in brown rice can also reduce your risk of many types of cancer, which is a health benefit we could all use. The fiber in brown rice has been shown to reduce high cholesterol levels, one more way brown rice helps prevent atherosclerosis. The oils found in brown rice can help lower cholesterol as well. Fiber also helps out by keeping blood sugar levels under control, so brown rice is an excellent grain choice for people with diabetes. The fiber in brown rice can also help to protect you against colon cancer since fiber binds to cancer-causing chemicals, keeping them away from the cells lining the colon, plus it can help normalize bowel function, reducing constipation.

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Brazil Nuts

BRAZIL NUTS are an excellent source of complete protein and omega-6 fatty acids as well as vitamins E & B-complex and minerals such as selenium, zinc, copper, and manganese. They are a gluten-free food and are often used as alternative to wheat for those who suffer with celiac disease.

Brazil nuts are known to help lower LDL “bad cholesterol” and increase HDL “good” cholesterol in the blood which can help to reduce the risk of strokes and heart disease. They are also the highest natural source of selenium which makes it an ideal food for strengthening the immune system and helping to reduce the risk of breast, esophageal, liver, stomach, prostate, and colon cancers. Selenium is also vital for thyroid gland function and for helping to prevent blood clotting and coronary artery disease.

Brazil nuts are the perfect food for athletes and those looking to increase strength and endurance. They are also good for neurological and cognitive health as they can help to improve memory and nerve function.

Brazil nuts are crunchy and sweet and are a concentrated source of nutrition and energy. In fact, only 2-4 nuts a day are needed to obtain all their complete nutritional and health benefits.

Brazil nut oil has been used for thousands of years as a therapeutic remedy for skin problems such as dry cracked skin, calluses, rashes, burns, bruises, eczema, and psoriasis. Brazil nut oil is also often used as a carrier or base oil for massage therapy applications.

Consider chopping them up and sprinkling over a salad with a squeeze of fresh lemon and fresh herbs or adding a few to a trail mix, granola, or just eat plain.

Brazil nuts can be found online or at your local health food store.

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Blueberries

Fresh blueberries are my second favorite fruit. They are 

In terms of U.S. fruit consumption, blueberries rank only second to strawberries in popularity of berries. Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices, and seasonings.

Blueberries are very low in calories. One cup of fresh blueberries contains 84 calories, 0 grams of cholesterol, 1.1 grams of protein, 0.49 grams of fat, 21 grams of carbohydrate and 3.6 grams of dietary fiber (14% of daily requirements). 

That same one-cup serving provides 24% of daily vitamin C, 5% vitamin of B6 and 36% of vitamin K needs. Blueberries also provide iron, calcium, potassium, magnesium, phosphorus, sodium, manganese, zinc, copper, folate, beta-carotene, folate, choline, vitamin A and vitamin E.

Blueberries are an excellent source of Vitamin C and are high in manganese.  Vitamin C is necessary for growth and development of tissues and promotes wound healing. In just one serving, you can get 14 mg of Vitamin C – almost 25 percent of your daily requirement.  Vitamin C is necessary for growth and development of tissues and promotes wound healing. Manganese helps the body process cholesterol and nutrients such as carbohydrates and protein.  

Nonetheless, they possess notable health benefiting plant-nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.

Blueberries are also a good source of dietary fiber. Dietary fiber may reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster. A handful of blueberries can help you meet your daily fiber requirement.

Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.

The phyto-chemical compounds in the blueberry help rid of harmful oxygen-derived free radicals from the human body, and thereby, protect it against cancers, aging, degenerative diseases, and infections.

They contain a good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Iron is required for red blood cell formation.

Also carry a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. These vitamins are acting as co-factors that help in metabolism of carbohydrates, protein, and fats.

HOW TO SELECT AND STORE

Choose blueberries that are firm and have a lively, uniform hue colored with a whitish bloom. Shake the container, noticing whether the berries have the tendency to move freely; if they do not, this may indicate that they are soft and damaged or moldy. Avoid berries that appear dull in color or are soft and watery in texture. They should be free from moisture since the presence of water will cause the berries to decay. When purchasing frozen berries, shake the bag gently to ensure that the berries move freely and are not clumped together, which may suggest that they have been thawed and refrozen. Blueberries that are cultivated in the United States are available from May through October while imported berries may be found at other times of the year.

Don't wash berries until right before eating as washing will remove the bloom that protects the berries' skins from degradation. Store ripe blueberries in a covered container in the refrigerator where they will keep for up to 3 days. If kept out at room temperature for more than a day, the berries may spoil.

New studies make it clear that we can freeze blueberries without doing damage to their delicate anthocyanin antioxidants. There's no question about the delicate nature of many antioxidant nutrients found in blueberries. These antioxidants include many different types of anthocyanins, the colorful pigments that give many foods their wonderful shades of blue, purple, and red. After freezing blueberries at temperatures of 0°F (-17°C) or lower for periods of time between 3-6 months, researchers have discovered no significant lowering of overall antioxidant capacity or anthocyanin concentrations.

HEALTH BENEFITS

1) MAINTAINING HEALTHY BONES

The iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K in blueberries all contribute to building and maintaining bone structure and strength.

Iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints. Low intakes of vitamin K have been associated with a higher risk for bone fracture, while adequate vitamin K intakes improve calcium absorption and may reduce calcium loss.

2) LOWERING BLOOD PRESSURE

Maintaining a low sodium intake is essential to lowering blood pressure. Blueberries are naturally free of sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.

3) MANAGING DIABETES

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of blueberries contributes 3.6 grams of fiber.

4) WARDING OFF HEART DISEASE

The blueberry's fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

5) PREVENTING CANCER

Vitamin C, vitamin A, and various phytonutrients in blueberries function as powerful antioxidants that help protect cells against free radical damage.

They inhibit tumor growth, decrease inflammation in the body and help ward off or slow several types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.

Blueberries also contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

6) IMPROVING MENTAL HEALTH

Population-based studies have shown that consumption of blueberries can reduce the risk of cognitive decline as well as Parkinson's Disease - a neurodegenerative disorder resulting from cell death in parts of the brain.

Studies have also revealed that in addition to reducing the risk of cognitive damage, blueberries can also improve short-term memory loss and motor coordination.

7) HEALTHY DIGESTION

Because of their fiber content, blueberries help to prevent constipation and promote regularity for a healthy digestive tract. Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a "bulking agent" in the digestive system. High fiber foods increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

8) FIGHTING WRINKLES

Collagen, the skin's support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke. Vitamin C also promotes collagen's ability to smooth wrinkles and improve overall skin texture. Just one cup of blueberries provides 24% of your daily need for vitamin C.

9) CAN HELP MAINTAIN BRAIN FUNCTION AND IMPROVE MEMORY

Oxidative stress can accelerate the brain’s aging process, having negative effects on brain function. According to animal studies, the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence. They appear to directly interact with aging neurons, leading to improvements in cell signaling.

Human studies have also shown promising results. In one of these studies, 9 elderly participants with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they had seen improvements in several markers of brain function.

A six year study of 16,010 elderly participants found that blueberries and strawberries were linked to delays in cognitive aging by up to 2.5 years.

Bottom Line: The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.

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Blackberries

Blackberries are nutritionally packed with vitamins C, E, A, & K, minerals magnesium, potassium, manganese, copper, and antioxidants such as ellagic acid.

Blackberries contain powerful anti-carcinogenic agents making them one of the top ORAC fruits available and ONE OF THE BEST FRUITS TO EAT TO HELP PREVENT CANCER. The anthocyanins in blackberries (which give them their dark color) have the ability to significantly reduce inflammation which benefits autoimmune diseases and cardiovascular diseases. The phytoestrogens in blackberries aid in the prevention of breast and cervical cancer and can relieve estrogen related symptoms such as PMS, bloating, food cravings, & hot flashes.

They also contain salicylic acid which can inhibit atherosclerosis and protect against heart disease similarly to the way aspirin does.

Blackberries can help improve eyesight and help prevent macular degeneration. The high vitamin C content in blackberries greatlysupport the immune system, aids in the ability to fight infection, and provides powerful anti-aging benefits.

 Blackberries high fiber content promotes healthy digestion and assimilation and aids in maintaining bowel regularity which decreases the risk of colon cancer.

HEALTH BENEFITS

Keep You Mentally Sharp

Women who eat about two servings of strawberries or one serving of blueberries a week experienced less mental decline over time than peers who went without these nutrition powerhouses, research published in the Annals of Neurology found. In the study, researchers reviewed data from 16,010 women over age 70. Those with the highest berry intake postponed cognitive decline by about two and a half years. “We think that the effect might be related to a class of compounds called anthocyanidins, which is a type of flavonoid," explains study author Elizabeth Devore, ScD, an associate epidemiologist at Brigham and Women's Hospital and a professor at Harvard Medical School in Boston. "These compounds, found almost exclusively in berries, are known to cross the blood-brain barrier and locate in learning and memory centers in the brain."

Help Manage Diabetes

Berries are sweet, but not the kind of sweet that should send people with diabetes running. “Because they come with fiber, they can use that in a diabetic diet as a serving of fruit,” Copperman says. In general, it’s better to eat fruit whole rather than drink juice, which is much higher in sugar and doesn’t contain fiber. And even though the health benefits of berries still count when they are included in another food, the nutrition boost is better when you choose fresh blueberries over a blueberry pie or a muffin.

Might Prevent Parkinson's

People who eat at least two servings of berries a week have a 25 percent less chance of developing Parkinson’s disease than their peers, according to research published in the journal Neurology. The same research showed that men with the highest intake of flavonoids — which are abundant in berries — reduced their risk by 40 percent. Besides eating them plain, you can also get your berry servings by adding them fresh or frozen to other foods such as oatmeal, granola, or fruit salad.

Could Boost Heart Health

Even people with a strong inherited risk for heart disease may find that a diet rich in raw fruits and include berries, can reduce their chances of having a heart attack, according to a study published in PLoS Medicine. Researchers looked at diet and heart attack numbers among 27,000 people of diverse backgrounds and found that loading up on fruits seems to modify the genetic risk carried in the 9p21 gene, known to be related to heart disease. The research supports Copperman’s primary nutrition advice to patients: “EAT A RAINBOW.” Beyond the blueberries, include as many different-colored fruits (and cooked veggies) in your diet as possible.

Weight Control

Because of their fiber and liquid content, berries give us a sense of fullness, Copperman says, and feeling sated is an important part of managing your diet program. Let kitchen creativity lead you to experimenting with berries in nutrition-rich recipes such as fresh fruit sauces, pair them with almonds when eating, or eat them plain.

Lower Blood Pressure

Although no clinical trial has yet provided a berry prescription to fight high blood pressure, dietitians and physicians alike recommend a diet high in fresh fruits and cooked vegetables to keep numbers in line. “This benefit goes back to the antioxidant properties they all share, and also your genetic predisposition,” Copperman says, pointing out that a berry-rich diet may be particularly helpful for people whose family history is loaded with heart disease risk (high blood pressure itself is a heart disease risk factor). The chemical compounds in berries fight the systemic inflammation that may accompany high blood pressure, helping to make your body healthier overall.

Fight Cancer With Berries

Flavonoid-packed berries, such as blueberries and raspberries, may one day lead to more effective cancer-prevention strategies.Research published in the Journal of Pharmaceutical and Biomedical Analysis suggests that flavonoids and other compounds found in berriesmay help reduce colon cancer risk. Because cancer prevention diets generally emphasize fruits and vegetables, including berries certainly won’t hurt. Again, Copperman stresses, any cancer-preventing benefit is enhanced by the inclusion of many different colors of fruits and veggies.

Alzheimer's Prevention

Berries’ antioxidants might be allies in the fight against the effects of age on the brain that might be behind changes leading to the cognitive decline associated with Alzheimer’s. Data reported at a recent meeting of the American Chemical Society suggests that berries contain chemical compounds called polyphenolics, which could help prevent Alzheimer’s disease by cleaning up the damaging build-up of toxins over time.

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Black Cumin

What if we told you there was a seed so densely packed with healing compounds that cancer, bacteria, viruses, ulcers, diabetes, chronic inflammation, and many other common health conditions hardly stand a chance in its presence? Not to be confused with black sesame seed which looks strikingly similar, black cumin, also known as “black seed,” is the seed in question, and it is all these things and more, hence its historical reputation as “a remedy for all diseases except death.”

If you have never heard of black cumin (Nigella sativa), it is probably because the seed is rarely talked about in modern Western society. Even though its use as both an herb and a folk remedy dates back many centuries, black cumin has long been shelved in favor of pharmaceutical remedies that are far less effective and elicit harmful side effects. But if you are tired of trying to overcome your ailments with patented drugs, you may want to consider adding black cumin to your diet.

Since 1964, there have been at least 458 published, peer-reviewed studies involving black cumin, according to GreenMedInfo.com, and these studies confirm what Middle Eastern and North African cultures have known for thousands of years -- black cumin is essentially a miracle heal-all remedy. According to the GreenMedInfo.com reference page for black cumin, the seed has been scientifically confirmed as being:

• Analgesic (pain-killing)
• Antibacterial
• Anti-inflammatory
• Anti-ucler
• Anti-cholinergic
• Anti-fungal
• Anti-hypertensive
• Antioxidant
• Antispasmodic
• Antiviral
• Bronchodilator
• Gluconeogenesis inhibitor (anti-diabetic)
• Hepatoprotective (liver protecting)
• Hypotensive
• Insulin sensitizing
• Interferon inducer
• Renoprotective (kidney protecting)
• Tumor necrosis factor alpha inhibitor

Specifically, black cumin has been shown to provide pain relief for patients being treated for acute tonsillo-pharyngitis; prevent disease that would otherwise be caused by exposure to chemical weapons; aid in the long-term treatment of patients addicted to opioid drugs; alleviate the symptoms of allergic rhinitis; fight Helicobacter pylori (H. pylori) infection; treat type-2 diabetes; relieve asthma symptoms; lower blood pressure; prevent epileptic seizures; and eliminate fungi and candidiasis, among many other functions (http://www.greenmedinfo.com/substance/nigella-sativa-aka-black-seed).

BLACK CUMIN AS POWERFUL PREVENTIVE, TREATMENT FOR CANCER

If all this is not enough, black cumin has long been regarded throughout the Middle East as one of the most powerful anti-carcinogenic herbs in existence. Studies have shown that regularly taking black cumin or black cumin oil can help prevent the growth and spread of colon cancer cells, but the seed is also useful in preventing and treating many other types of cancer as well. (http://www.ncbi.nlm.nih.gov/pubmed/12881014). 

In fact, researchers at the Cancer Immuno-Biology Laboratory in South Carolina found that black cumin helps stimulate the activity of neutrophil granulocytes, the most abundant type of white blood cell in the body, which are responsible for targeting cancer cells and eliminating them before they can develop into tumors.

“Black Cumin Oil (Black Seed) generally helps stimulate the production of bone marrow and cells of the immune system,” wrote the authors in their study. “It increases the production of interferon, protects normal cells from the damaging effects of viral disease, destroys tumor cells and increases the number of antibody producing B cells” (http://www.alyusra.com/blackseed/Black%20Seed%20Research.htm).

Because it has a spicy, nutty flavor, black cumin can be sprinkled whole or ground up on food, and the oil can also be used on salads and other dishes. The seeds can also be ground and added to water to create a mucilaginous gel similar to what develops when chia seeds are added to water. This gel can be drunk or used as an egg replacement in gluten-free and flour-free baking.

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