Swiss chard

Friends!

I am getting ready for two charity health fairs.

One is in the Hindu temple in Navasota, their 2 nd one on the 12 th April 2014 .

The 2 nd is the 14 th year for the BAPS health fair.

Both places in the public education lectures I am making a presentation.

I cannot much emphasize the importance of Greens for good health.

Last year I demonstrated my call of the Kale smoothie.

Feedback from friends and patients tell me several people have changed breakfast habits to drinking the green smoothie.

I am using this year Swiss chard,banana,pineapple,lemon,water and ice for the green smoothie.

I have named the Swiss charm smoothie.

To make vitamix jar full, 

3 cups water

1 1/2

banana

3 cups pineapple cut up or frozen

4 big chard leaves.

Do not add ice if frozen pineapple is used.

Honey can be added to make it sweeter.

Add 1 to 2 tsf of flax meal?

 Enjoy.

1 cup of mango can be added to make it more tropical

I have to tell you all about health benefits of chard.

Scientific name is Beta vulgaris.

Used in Mediterranean cooking

Belongs to Chenopodiaceae family.

It is in the same species as beet root.

The other names of chard are,Swiss chard,silver beets,perpetual spinach,spinach beets crab beet.

In South Africa,chard is called spinach.

The Chard got its name from another Mediterranean vegetable called cardoon,which is a celery like plant with thick stalks and the French got confused and called them both "carde".

The different varieties of chard are Rhubarb chard with red stalks and green leaves.

Ruby chard has red leaves and stalks of crimson intensity of a cut beet root.

Rainbow chard comes with colored stems of yellow,orange,pink,red.

PHYTONUTRIENTS in Chard

Chard leaves contain atleast 13 different polyphenol antioxidants including Kaemferol which is also found in kale,broccoli,strawberries.

One of the primary flavonoid found in chard is SYRINGIC ACID.

It has blood sugar regulating properties.

It inhibits activity of enzymes called alphaglucosidase.

When this alphaglucosidase is inhibited fewer carbohydrates are broken down into simple sugars and blood sugar is more steady.

Like beet,it is a unique source of phytonutrients called betalains which have reddish purple and yellow pigments.

These pigments have antioxidant,antiinflammatoryeffects and provide detox support at phase 2 involving glutathione.swiss chard has oxalates.

When they get too concentrated in body fluids they can crystallize and form stones.

Boiling leaves for just 3 minutes reduces  the concentration of oxalic acid.

Chard has good supply of calcium, magnesium and vitamin K to provide bone support.

USDA National Nutrient Database

Miso

Miso

Sounds Japanese.it is a fermented paste.

It is said fermented foods add good bacteria to the gut.

So, what does Miso have?

Cooked soybeans,barley or rice,seasalt,koji.

Koji is a bacteria starter.

Fermentation is done for 6 months to 2 years.

Miso is a live food  improving immune system and gut health.

Miso is a source of Umami, the fifth taste.do not overheat miso as it is a live food.

Miso is of three colors,red,yellow,white.red has the saltiest flavor.

Which is the best form of oats to eat?

I have heard of three varieties of oats,steel cut oats, rolled oats, instant oatmeal.

Now are all of them same nutritionally?

Let us see ,we have tendency to eat instant that does not take much time specially for breakfast.

FYI, instant oats have the lowest nutritional value as they are precooked and dehydrated to make them ready to eat when you add hot water.

Rolled oats are steamed and squeezed during processing making them easier to cook,but does lose some nutritional value.

Steel cut oats are whole oat groats that have been cut into thirds.

They are dense and take a long time to cook.

I usually soak steel cut oats at night in skimmed milk or water and cook it next morning and then it really does not take enough time to cook.

Now, we have little science, oats scientific name Avena sativa is a hardy cereal grain that can grow in poor soil too .

Oats are roasted after harvesting and cleaning.they are hulled but the bran  and germ stay in.tact to keep nutrients and fiber.

Gluten sensitivity and oats

People with celiac disease or more common gluten sensitivity  cannot eat gluten present in 

WHEAT,RYE,BARLEY,OATS.

Oats,oat bran,oatmeal have a fiber called Beta Glucan which is known to lower cholesterol levels.

Avenanthramides are antioxidants unique to oats help prevent free radicals from damaging LDL cholesterol, making it heart healthy.

Oats stabilize blood sugar.Ats are rich in Magnesium, a mineral which is a cofactors for more than 300 enzymes.

Oats are also available as oat bran which is outer layer of the grain that is under the hull.

It is found in rolled oats and steel cut oats.

Oat flour is used in baking.Oat groats are available as cereal.

Oats have Manganese and molybdenum,magnesium,phosphorus,copper,biotin,fiber.

They also have purines which can breakdown to Uric acid and cause gout.

So with severe gout patients it is a caution.However it is found that meat and fish purines increase risk of gout while purines from plant foods fail to change the risk.

Varicose vein s treatment continued

Baths

Warm baths can help reduction of the varicose veins.

Soak in Bath of 1 cup of raw apple cider vinegar and 1 tablespoonful of powdered  Ginger for 15 minutes to half an hour,then rinse with cold water.

Father Sebastian Kneipp of Germany used cold water leg baths

NUTRITION

Foods that strengthen tissues in body are bioflavonoids and Silicon.

Foods like ,

Cabbages of all kinds,blackberries,cherries,pineapple,garlic,pineapple,onions,

White pulp of organic grapefruits and oranges.

Ginger,cayenne and Teas improve circulation

Oat straw tea is high in silicon

Herb called Butchers Broom may be taken as tea or as capsules.

Bioflavonoids plus vitamin C,

Quercetin C

Vitamin E is beneficial in helping blood flow .

Applying vitamin E oil helps soften dry skin.

Avoid alcohol and smoking.

You can see small red blood vessels that are weakened  on faces of people who smoke and drink

Rutin is the strongest bioflavonoid for stengthening tissues.

Of course now surgery is available to treat varicose veins.

Varicose Veins

Many of us as we are getting older develop tiny reddish or bluish thin cluster of veins on the thighs or lower legs. The varicose veins can come up in  other parts of body too like in rectum as hemorrhoids,or in scrotum as varicocele or as esophageal varies.

They are caused by weakening of the connective tissue that makes the wall of the vein.

In the legs there are two systems,the superficial and the deep.

Valves in the veins  specially superficial veins become weak causing pooling of blood in the veins close to the surface. Pooling of blood causes to become swollen and distorted.

Now what causes varicose veins?

Obesity,

Standing for long periods of time

Running too much on concrete or pavement

Pregnancy

Menopause

Constipation

Incidence of varicose veins is 15%

Treatment

Maintain healthy weight

Exercise like walking,swimming bicycling to promote circulation.

Lie for 15 minutes twice a day on slant board 45 degree angle takes pressure of gravity away from legs.

Support hose

Poultices

In Europe ,writes Dr.Ellen Tart- Jensen,pH,D poultice use over varicose veins is very common.

Mix 1/2 cup chopped cabbage,1/4 cup apple cider vinegar,1/2 teaspoon of powdered ginger.

Blend above until cabbage is mushy.

To this can be added 2 tablespoonful of Comfrey leaf powder or 

2 tablespoonful of  marshmallow root powder.

If you have both powders available use 1 tablespoonful of each to the mixture.

Apply to the leg and wrap with plastic wrap and a towel.

Leave the poultice on overnight with legs propped up on pillows.

Aloe Vera gel is soothing and cool when applied topically.

Christopher's Complete Tissue and Bone ointment is helpful.