Ginger

Ginger, that wonderful spicy herb that packs a warming heat, brings to mind delicious gingerbread cakes and iced gingerbread men. Powdered ginger has been a staple in my cooking for years, but it is only recently that fresh ginger root has found its way into my family's kitchen.

Ginger is the rhizome of the Zingiber officinale, a member of a plant family shared by tumeric and  cardamom. Fresh ginger is wonderful for making medicinal tea. And I love candied ginger as a garnish on my gingerbread cakes. 

An anti-inflammatory and antioxidant, ginger helps improve the immune system, relieves nausea (including motion sickness), sore throats, joint and muscle pain, headaches and migraines, throat and nose congestion, soothes nerves and stress, helps digestion, improves food absorption and blood flow.

With winter looming, ginger (especially as ginger tea) in colds and coughs, prevents chills, fever and excessive sweating.

Strengthen Your Bones

Building and maintaining strong bones is essential for  happy and healthy golden years. And the good news is that is never too late. Here are some things you can do to strengthen and maintain your bone health:

1.  Increase your Calcium. Calcium is essential to building and maintaining strong bones.When you do not consume enough calcium, your body takes it from its stored supply, causing your bones to become porous and weak. Good food sources for calcium: milk, cheese, dark leafy greens, sardines, tofu, nuts, white beans, oats and blackstrap molasses. 

2. Increase your Vitamin D.  In order for the calcium in these foods to be absorbed, your body also needs lots of Vitamin D. Fortunately, one of the best ways to get Vitamin D is from the sunlight. Unfortunately, sunscreen and advanced age limit our ability to synthesize this vitamin from the sun. So, once again, food sources can be a good source: sardines, salmon, eggs, cheese, tuna to name a few.

3. Ensure you eat foods with Vitamin K. Vitamin K also seems to play a role in strengthening bones, and can be found in leafy greens, spinach, broccoli, bok choy and Chinese cabbage. 

4. Avoid caffeine. Four cups of coffee or more per day may increase risk of bone fractures.

5. Exercise. Especially weight-bearing and muscle-strengthening exercises. Running, jumping rope, walking, hiking, climbing stairs, dance, pilates, yoga, weight training, resistance bands, cycling and swimming are some good exercises for strengthening your bones. 

The Mayo Clinic has a very useful article that spells out the daily vitamin and exercise requirements for maintaining good bone health. 

Eat Your Antioxidants

Well, here is good news. The Mayo Clinic reports that antioxidants from food sources are the best choice for antioxidants. "Many researchers theorize that antioxidants in food form chemical networks that then interact in our own cellular and genetic intricacies." While foods contain thousands of types of antioxidants, supplements may contain a singe type of antioxidant or only several. Antioxidants neutralize free radicals, which in excess, can damage healthy cells through a process called oxidation.

Always one to prefer to do things naturally, I am pleased that including antioxidant foods in my diet is the way to go. Here's a partial list of antioxidant-rich foods:

Berries (blueberries, blackberries, raspberries, strawberries, cranberries)
Beans (small red, kidney, pinto, black beans)
Fruits (apples, avocados, cherries, pears, plums, pineapple)
Vegetables (artichoke, spinach, red cabbage, potatoes, sweet potato, broccoli)
Nuts (walnuts, pistachios, pecans, hazelnuts, almonds)
Grains (especially oats)
Herbs (ground coves, cinnamon, ginger, oregano, tumeric)
Dark chocolate

For more information, have a look at the Mayo Clinic's Web page.

Nutmeg

Nutmeg has long been one of my favourite spices. Having grown up with British cooking,I have consumed my share of homemade creamy rice puddings with that delicious nutmeg flavoured golden skin across the top. I think that the scent of freshly ground nutmeg is one of the most delectable aromas in the world.

What a delight to find that nutmeg has lots of medicinal properties. It is an antibacterial and anti-oxidant. It can help sooth your stomach and regulate gastro-intestinal tract function. It can promote sleep by mimicking the effect of Serotonin and helps muscle spasms, indigestion, joint and muscle pain, arthritis, improves concentration, and increases circulation. It can also relieve anxiety, depression, fatigue and stress.

Nutmeg is a good source of minerals: copper, potassium, calcium, manganese, iron, zinc and magnesium. It also contains Vitamins A, C and B-complex vitamins.  While a little nutmeg is a great thing, it is important not to use more than half a teaspoon in one sitting since nutmeg contains myristicine, and large doses can cause hallucinations, convulsions, palpitations, body pain, vomiting and nausea.

Kukicha Tea

It was only recently that I learned of kukicha tea, a Japanese tea also known as twig tea. The twigs of the Cameliua sinensi are steamed and fried, then aged and roasted.  The tea has a pleasant nutty flavour which I find quite appealing.  And if simply the flavour wasn't enough, the tea is filled with many healthy properties: vitamin A, B1, B2 and C,  as well as zinc, copper, selenium and manganese, Rich in antioxidants, it is low in caffeine. This tea is quite different from any of the others that I've tried and is one of my favorites.

Cinnamon

With the return of autumn, my thoughts turn to all sorts of delicious spicy baking that we naturally seem to gravitate to when the cold weather hits. Inevitably, it has cinnamon among its list of ingredients. What a joy it is, then, to discover that cinnamon is a wonder spice! A word, or two, of caution: there are two types of cinnamon: Ceylon cinnamon (the true cinnamon) and cassia cinnamon. It is hard to figure which one is the most beneficial. I did read that Ceylon cinnamon is more tasty. As in everything, do not overdo. Ingesting large amounts of cinnamon may be toxic. I am going to try to add cinnamon whenever I can, to flavour some of the foods that I prepare, rather than eat it by the spoonful. Here are just some of the possible benefits of cinnamon that I have been reading about:

1. Regulates blood sugar.
2. Reduces LDL (the bad) cholesterol levels.
3. Reduces inflammation, has antioxidant effects and fights bacteria.
4. A good source of manganese, iron and calcium.
5.4. Detoxifies the system.
6. Stimulates brain function.

I did find a good explanation of the differences between the two types of cinnamon online that may make things a little clearer.

Tumeric

Tumeric, the spice of India for thousands of years, just think curries. The main ingredient in tumeric is curcumin, a natural antiseptic, antibacterial agent, anti-inflammatory and an antioxidant. That's a whole lot of power to pack into one delicious spice. And if that wasn't enough to encourage you to use it in your diet, this wonder spice may aid in fat metabolism, making it useful for weight control. Research is being conducted to determine whether tumeric may have properties that can prevent or treat various types of cancer, cardiovascular disease and arthritis.

Quinoa

Quinoa, pronounced keen-wa. How is it that it has taken me so long to find this super food? This ancient seed, from a vegetable related to Swiss chard, spinach and beets, was a favourite of the Incas.

Packed with nine essential amino acids, it has more protein than rice, millet or wheat. Gluten-free, it is a complex carbohydrate with a low glycemic index, low on cholesterol and rich in fibre (almost twice as much as grains).

If this wasn't enough, quinoa is a source of calcium (1 cup of cooked quinoa contains 30 milligrams), potassium, magnesium, zinc, iron, riboflavin (B2), lysine (essential for issue growth and repair)  and manganese (an antioxidant).

Cellulite

Oh to still have skin as smooth as a peach.  Cellulite, the curse of as much as 90% of women, is caused by fat cells that have bulged around fibrous connective tissue, producing a dimpled skin surface. But is there anything that I can do about it without relying on invasive procedures?  Turns out perhaps there is a way to get rid of cellulite by strengthening  and hydrating your body's cells and the body's connective tissues.  Here's a list of things that just might help:

1. Avoid excessive alcohol and smoking. 
2.  Eat lots of leafy greens and fruit.
3. Avoid junk food, processed food, and artificial additives.
4. Limit sugar and salt.
5. Drink lots of water to hydrate and flush toxins.
6. Brush skin with a body brush to stimulate blood and lymph flow as well as to encourage new cell growth.
7. Exercise, a combination of cardio and weight-training.

Buy Local

Buying food locally makes a lot of sense.  Besides the best reason... having fresher, tastier food in season, here is an eye-opening fact. A Brock University study claims that $3 billion would be added to our local economy if 5 million Ontarians spent $10 of their grocery budget on local foods each week.

There are loads of good reasons to buy local, and the ones listed at Green Living will get you running to your local farmers' market, pronto. Supporting your local farmers will make you and your tummy feel great. 

Olive Oil, or is it?

Olive oil, being cholesterol free is currently the star of the oils. We have been using it, and especially the extra virgin grade, exclusively in our house for years. I have done so with confidence that is the right choice for our health.  But of course, yet again, when it comes to the food you eat, it isn't ever that easy. After hearing that what we buy in the store is often mixed with other cheaper and less healthy oils , I was shocked (how can I still be so naive?) and rushed to find out more.

Turns out there is cause for alarm. It truly is a case of Buyer Beware! The Canadian Food Inspection Agency has been doing random testing on bottled olive oils taken from Canadian grocery store shelves for years and has been handing out fines to companies who are selling what is labelled as 100% olive oil, but is actually olive oil mixed with other vegetable oils or cheaper grades of olive oils. All in the name of increased profits. When caught, the companies linked to the products have been fined, but the fraud continues.

These adulterated oils look the same to consumers' eyes. So what is a person to do? I'm still struggling with that one, but having a look at some of the following is a start.

Further information:

The Chronicle Herald, published "Slippery Slope to the Truth", June 5, 2012.

Past president of the Canadian Food Inspection Agency, Ronald L. Doering, "Losing Virginity: The Adulteration of Olive Oil", March 2012.

The Globe and Mail published "That Olive Oil May Not be that Virginal", Nov. 22, 2011.

CBC's "Marketplace" did a story on fake olive oil in 2000.

A list of brands and prosecuted distributors.

An explanation of the different grades for olive oils according to the International Olive Oil Council (IOOC) definitions.

"Is Your Olive Oil Really Olive Oil?" Mark's Daily Apple  offers some advice.

Cut Out Sugar

Excess sugar consumption can lead to diabetes, heart disease and cancer. Sugar is also known to have addictive properties.




Further Reading:
- Read about the dangers of sugar, the only food that is both a fat and a carb.
- Television show 60 Minutes aired a segment entitled "Is Sugar Toxic?" on April 1, 2012 that gives a wonderful overview on the subject.
- Dr. Robert Lustig's "Sugar: the Bitter Truth" lecture, mentioned in the 60 Minutes segment, is available on YouTube.
- Nancy Appleton, author of Lick the Sugar Habit, lists 100 sugar dangers.

Fruit

While I have always liked fruits, my repertoire has generally been quite limited. According to everything I've been reading lately, it is the rich yellow, orange and red fruits that I should be concentrating on. 


More than just the vitamins, fruit contains fibre, minerals, antioxidants and phytochemicals; and the list of benefits is staggering! Sources differ as to just how many servings of fruits one should eat in a day. Canada's Food Guide says 7 to 10 servings of vegetables and fruits, combined, per day. One serving of fruit is equal to one medium piece of fruit, so a grapefruit equals two. Other examples of a serving: 1/4 cup of dried fruit, 1 cup of fruit salad, or 1/2 cup of pure fruit juice. Looked at like that, the goal seems achievabe.


I posted an entry about the benefits of strawberies, but I have to take a look at other fruits as well. I'll be doing that in the days to come. For now, I've discovered that Canadian Living Magazine has an article listing the top 25 healthy fruits.  There's also a great webpage that lists and provides individual nutritional information on a large number of fruits including their selection, storage, preparation and serving. 

Pu-erh Tea

Pu-erh tea (from Pu-er county in southern Yunnan Province, China) has been in the media lately for its curative properties. Made from leaves plucked from the Camellia sinensis plant, it is fermented and sold either as loose leaves or compressed tea bricks or tea cakes.


It is purported to have many heath benefits including weight loss and lowering LDL cholesterol. There are also claims that it lowers blood pressure, protects connective tissue and attacks free radicals in the body.


While it does have caffeine (though less than in coffee) so do all teas made from the tea plant Calellia sinensis. I love how brewing it and taking the time to sip this unique tea provides me with an opportunity to slow down and be in the moment.


Tea expert Jeff Fuchs (whose course I took on Asian tea at Carleton University) gave an informative interview about tea, and pu-erh tea in particular, for Ottawa Magazine.

Cooking from Scratch

I don't eat a lot of processed or packaged foods, but there is still room for improvement. In the summer, especially, I want to take advantage of eating what I grow myself or what I can buy from local farmers. Now is the time to eat in season.  One of the things I already do is make my own strawberry jam, enough to last us for the whole year until it is time to pick them again.  Going a little farther this year, I have also made raspberry jam (making the jam with an hour or two of picking the berries) and my personal favourite... apricot jam.

It is much easier to make jam than most people realise and what I learned recently, while suprising, makes sense. If you pick your own ripe berries, you don't have to make all the jam at once. By freezing the fresh fruit, you can make jam throughout the year. It will taste better that way than the jam that you made months ago and stored. I usually make enough all at once to last the year. But if you have a big freezer, then it's actually better to make a batch as you need it. How liberating!

Cooking from scratch not only allows you to make use of fresh produce, but also helps you to know what is in whatever you're eating. The result is more wholesome food with less additives, sugar and salt. I'll lnever know for sure what was in the soil or what it may have been sprayed with, but at least I can eliminate all the chemicals that were added in the processing.

All Hail, the Mighty Kale!

I just recently introduced myself to this ruffly green after I found out how healthy it is for you. Kale protects against a large variety of cancers (including breast and bladder) and helps prevent arthritis, due to its high Vitamin C content. It also has the ability to detox your cells. Packed with lutein (an antioxidant that is good for your eyes), it also contains calcium, and  Vitamin K. 

I can't say that I have developed a taste for it yet. I find that uncooked, it tastes like slightly bitter raw broccoli. I have been cutting ito into small pieces and hiding it among the lettuce leaves in my salad. I'll have to try it steamed and in stir-frys but I think that adding it to homemade soup may be the ideal way for me to consume it.

Strawberries - Vitamin Powerhouse

According to my mom, when she was pregnant with me she indulged her severe craving for strawberries with vast numbers of this nutrition-packed fruit. I can't say if that is why I was supposedly born with a red strawberry-shaped birthmark at the back of my neck (which has long since disappeared) or a dislike for them that continued until my thirties. What I can say is that I am so glad that something so delicious, it also good for my health!

Rich in phenolic antioxidants, strawberries can:

1. reverse inflammation

2. aid in weight loss

3. reduce the risk of cardiovascular disease

This little red powerhouse is packed with vitamins: A, B, C (8 strawberries may contain as much Vitamin C as an orange), D, E and K. Strawberries also contain folate, which promotes healthy tissue growth and functional cells in the body.

I am lucky enough to live in an area that has many pick-your-own fields and every June or July (depending on the growing season we've had) I pick basket after basket of them while they are in season. I find it relaxing. It also a good feeling to eat something that has ripened so close to home and is eaten within hours, or even minutes, of being picked. The question always remains just how many bowls of strawberries I can consume while the strawberry fields are still open.

Fish Oil

Both Health Canada and the Stroke Foundation of Canada recommend eating two servings of oily fish twice a week. Unfortunately I don't eat fish. Just one of those little kid picky-eating things that I didn't grow out of. Fish-oil supplements to the rescue! I have no trouble taking them at all, no repeating or taste of fish.

The omega-3 fatty acids (both DHA and EPA) in fish oil lower LDL cholesterol and triglycerides and increase HDL, helping reduce the risk of heart disease and strokes. From what I've been able to read, it seems that there are many reasons to add fish oil to my diet, including the following: helps alleviate depression, anxiety, inflammation, arthritis, and eye disorders. Omega-3 fatty acids are brain boosters that are also good for your joints.

Also interesting is their contribution to skin care and weight loss. Fish oil is reported to improve the efficacy of exercise in reducing weight, playing a role in body shape and composition. It also improves dry skin, redcing loss of moisture.

Of interest to me is the possibility that fish oil may have a positive effect on osteoarthritis, helping reduce the impact of enzymes that destroy cartilages, though dosage is unknown. More reading will be required to learn more about this potential plus. 

Avocados

It took a friend's comment about how delicious she found this fruit to make me give it another look. I had tried them in my teens but wasn't keen, so I hadn't tasted them again since. Avocados had a bad rap for awhile because of their high fat content, but with J.'s rapturous endorsement, I did a little research and found that they are packed with all sorts of healthy properties.

Avocados:

1. Are rich is Vitamins A, C and E, and potassium.

2. Are high in protein.

3. Are high in oleic acid, a fat that activates the part of the brain that signals that you are full, thus helping with weight control.

4. While high in fat, they are monounsaturated fats and actually maintain the good cholesterol (HDL) and lower the bad (LDL). They also lower triglycerides.

5. With more carotenoid lutin than other commonly eaten fruits, they protect the eyes from macular degeneration and cataracts.

6. Protects against strokes

7. 1 cup of avocado contains 23% of recommended daily value of folate, which may lower the incidence of heart disease.

8. High in vitamin E, which protects against many diseases.

9. Contains glutathione, an important antioxidant, helpful in preventing symptoms of aging, cancer and heart disease.

Last week I bought my first avocado, tried it, and liked the mild creamy taste. So I will add avocado to the list of foods that I Iike and will aim to eat one a week, simply sliced and served without any embellishments, because I think it tastes great just like that.