Foods You Should be Eating - Blueberries

Blueberries are one of the fruits highest in antioxidants.  High in vitamin C, B complex, vitamin E, vitamin A, copper, iron, zinc, and selenium - you can't get much more from such a tiny berry.  Blueberries are known as one of your super fruits with good reason.  With such a high amount of antioxidants they fight heart disease, lower cholesterol levels, cleanse the body of free radicals and toxins, fight cancer / tumors / disease in general, they boost your immune system, raise your metabolism, balance out your weight, cleanse your urinary tract / kidneys, strengthens your mind / memory, helps you sleep better, improves vision, reduces depression, aids in proper digestion... and the list goes on and on... blueberries are a benefit to almost every major organ in your body.  1/2 a cup a day will impart wonderful benefits. 


Recommended reading: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8
more recommended reading: http://www.webmd.com/food-recipes/features/blueberries-nutritious-things-come-in-small-packages_


I could eat blueberries until I burst, but neither of my daughters are very keen on the fruit - so I mix them in with their smoothies.  During the hot summer months, a smoothie is usually our evening experiment.  Whatever fruit is in the refrigerator is brought out and blended together - I don't peel (other than citrus) and I don't worry about things that have a "skin" to them - like grapes and blueberries... the skin of your fruits and vegetables carry the most nutritional goodness - don't ever peel things that don't need to be peeled.  We use almond milk and / or frozen yogurt along with some frozen fruit or ice cubes.  Add a little basil to your smoothies to give it a different flavor... or fresh mint... you should be daily consuming some fresh herbs along with your fruits and vegetables.

Another favorite for me are blueberry scones... mmmm... here is a good recipe:

Ingredients

Blueberry Scones:
2 cups unbleached flour
1 tablespoon baking powder
1/2 teaspoon salt
2 tablespoons raw sugar / brown sugar
5 tablespoons unsalted butter, cold, cut in chunks
1 cup almond milk
1 cup fresh blueberries
1 teaspoon pure vanilla

Lemon Glaze:
1/2 cup freshly squeezed lemon juice
2 cups confectioners' sugar, sifted
1 lemon, zest finely grated
1 tablespoon unsalted butter

Directions

Preheat the oven to 400 degrees F.

Sift together the dry ingredients; the flour, baking powder, salt, and sugar. Using 2 forks or a pastry blender, cut in the butter to coat the pieces with the flour. The mixture should look like coarse crumbs. Make a well in the center and pour in the heavy cream. Fold everything together just to incorporate; do not overwork the dough. Fold the blueberries into the batter. Take care not to mash or bruise the blueberries because their strong color will bleed into the dough.

Press the dough out on a lightly floured surface into a rectangle about 12 by 3 by 1 1/4 inches. Cut the rectangle in 1/2 then cut the pieces in 1/2 again, giving you 4 (3-inch) squares. Cut the squares in 1/2 on a diagonal to give you the classic triangle shape. Place the scones on an ungreased cookie sheet and brush the tops with a little heavy cream. Bake for 15 to 20 minutes until beautiful and brown. Let the scones cool a bit before you apply the glaze.

Technically you should make this simple lemon glaze in a double boiler (i.e. over a pot of simmering water with a heatproof bowl set on top) but it's even simpler to zap it in the microwave. Mix the lemon juice and confectioners' sugar together in a microwave-safe bowl. Stir until the sugar dissolves. Add the lemon zest and butter. Nuke it for 30 seconds on high. Whisk the glaze to smooth out any lumps, then drizzle the glaze over the top of the scones. Let it set a minute before serving.

Enjoy!!  Blessings... E

Foods You Should be Eating - Pumpkin Seeds

Good Morning!!  Most every seed that is edible is really a "super food." All the nutrition needed to transform that seed into a plant, tree, or bush is contained in that tiny package.  Which means there are high concentrations of your most vital nutrients.  However, many people pour on the salt when it comes to seeds - sunflower seeds, pumpkin seeds, sesame seeds, flax seed, hemp seed, quinoa, and chia seeds are the most common - this reduces the amount of seeds that can be consumed at one time and dramatically raises your salt intake.  Try adding some cayenne, or some other herbs to gain some additional flavor instead of the salt.

Pumpkin seeds have a high fat content resulting in high caloric count - however they also have MUFA (mono-unsaturated fatty acid) that reduce your LDL count - a good thing.  In addition, all seeds are high in fiber which aids in digestion and digestive / intestinal health.  Your roughage / fiber based foods expand in the digestive tract and absorb a good amount of your toxins on their way out, they also grab much of the food that has not found its way out of your digestive tract... all very good things. 

If you are one that has a hard time going to sleep - we have discussed some things you must be doing to ensure your body begins to prepare for sleep (lower lights, turn down music / TV volume, snuggle up in a blanket, drink hot tea) in addition eating foods that have tryptophan in them will also help quiet the mind.  Tryptophan also is a natural depression fighter.  Pumpkin seeds are a good source of tryptophan.  They are also a good source of B complex, vitamin A, vitamin E, and a whole host of minerals - iron, manganese, magnesium, copper, potassium, calcium, zinc, and selenium.

As a disease fighter - ovarian, prostate cancers, and kidney disease are all diseases that are fought with pumpkin seeds.  They help dissolve gall stones and lower cholesterol levels.  They are beneficial for healthy hair, skin, and nails.  Pumpkin seeds are an anti-inflammatory. 

Recommended reading: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82
Recipes: http://allrecipes.com/Recipes/Holidays-and-Events/Halloween/Pumpkin-Seeds/Top.aspx

Blessings... E

Foods You Should be Eating - Adzuki Beans

Adzuki beans are higher in protein and lower in fat than most any other variety of bean.  They also are high in manganese, iron, potassium, copper, zinc and B complex.  Adzuki beans are native to Asia and used in both savory and sweet dishes.  They are a small redish bean with a somewhat sweet taste.  In Japan I remember them making ice cream from the Adzuki bean... it was primarily used as a dessert.

Beans are good for you for many reasons - you get much of your roughage from beans, seeds, grains, and the lettuce / cabbage families.  Beans are a good source of protein for those of you that want to reduce the meat in your diet.  Beans help manage cholesterol levels, support good bladder / kidney function, help maintain proper weight, and fights cancer.

Many people eat beans from a can - this causes many problems - heavy metal poisoning (Aluminum should never be ingested) and high salt content are the most common.  Always try to get dried beans.  They take a bit of time to prepare, but are definitely worth it. 


Recommended Reading: http://www.adzuki.com/
Recipes for Adzuki Beans: http://www.healthygreenkitchen.com/simple-seasoned-aduki-beans.html
More Recipes: http://www.food.com/recipe-finder/all?inclingre=7978

Blessings... E

Benzene Danger?

I received another email (thank you - I really do appreciate them!) about the dangers of air conditioning and benzene poisoning.  As I stated in yesterday's post, I really do try to do a bit of research before I respond to these messages. 

Here is the email I received:
My new car's booklet specifically states that one should open car windows for 5 minutes + to air the car before switching on the Air Condition I wondered why.

No wonder more folks are dying from cancer than ever before.  We wonder where this stuff comes from but here is an example that explains a lot of the cancer causing incidents.  Hmmm.  Many people are in their cars first  thing in the morning and the last thing at night, 7 days a week. As I read this, it makes me feel guilty and ill.  Please pass this on to as many people as possible. Guess its not too late to make some changes Car A/C (Air Conditioning) MUST READ!!!

Please do NOT turn on A/C as soon as you enter the car. Open the  windows after you enter your car and turn ON the AC after a couple of minutes.

Here's why:
According to a research, the car dashboard, sofa, air freshener emit Benzene, a Cancer causing toxin (carcinogen - take time to observe the smell of heated plastic in your car). In addition to causing cancer, Benzene poisons your bones, causes anemia and reduces white blood cells.  Prolonged exposure will cause Leukemia, increasing the risk of cancer. Can also cause miscarriage.

Acceptable Benzene level indoors is 50 mg per sq. Ft. A car parked indoors with windows closed will contain 400-800 mg of Benzene. If parked outdoors under the sun at a temperature above 60 degrees F, the Benzene level goes up to 2000-4000 mg, 40 times the acceptable level. People who get into the car, keeping windows closed will inevitably inhale, in quick succession, excessive amounts of the toxin. Benzene is a toxin that affects your kidney and liver.. What's worse, it is extremely difficult for your body to expel this toxic stuff.

So friends, please open the windows and door of your car - give time for interior to air out -dispel the deadly stuff - before you enter.

I haven't done all the research on the acceptable levels of Benzene - and honestly, don't care.  Like yesterday's post - remember that everything as it breaks down releases gases.  The same is true when you heat things up - molecular changes occur.  We know this - look at water - what happens when we super heat water?  We have discussed the dangers of diet sodas due to the change in its molecular structure when it is super heated.  So, there isn't much of a surprise that when all the plastic and other components of your vehicle are super heated - there is bound to be some changes that occur.  Does your car smell the same cold as it does after a 95 degree day??  Hardly.  I believe your danger lies in thinking that nasty smell when you get into a hot car isn't a warning sign to you. 

As for the specific issue with your car and Benzene snopes has a good breakdown for you http://www.snopes.com/medical/toxins/benzene.asp and so does about.com http://urbanlegends.about.com/od/automobiles/a/benzene_in_car.htm

It is very wise to open your car several minutes before you plan to get in it and go anywhere - whether it is hot or not.  Obviously, in frigid temperatures one might not choose to do this - but in any weather there will be some buildup and just because it is cold NOW doesn't mean it wasn't hot earlier in the day - or between driving.  

Blessings... E