Anthocyanins

Anthocyanins are antioxidants found naturally in certain foods.They are responsible for the dark purple,red and blue color of fruits and berries and beans and vegetables.

The foods known to be rich in Anthocyanins are,

Blackberries and other berries like strawberries,raspberries,aroniaberries,blueberries,boysenberries,marionberries,elderberries.

I have particular interest in Black raspberries grown in Oregon in July and confer great health benefits.

This chart is from Oregon Raspberry and Blackberry Commission.

ORAC value is a measure of a substances ability to absorb oxygen free radicals.

Oxygen free radicals can damage DNA,cause cellular changes,oxidize LDL cholesterol 

and cause premature aging.

2. Cherries.

Tart cherries have lot more Anthocyanins.

3.Black Currants.

4.Grapes ( skin of grapes)

5.Plums.

6.Pomegranates 

7.Bananas

8.Eggplant

9.Purple red cabbage 

10.Purple Asparagus 

11.Red fleshed Peaches

12.Black Beans and Red Kidney beans.

Supplements that can be beneficial in preventing Breast cancer via modifying estrogen metabolism.

DIM di Indole methane found in garlic and onions

Resveratrol

Alfa lipoic acid ALA

NAC n acetyl cysteine

Iodine

Cruciferous vegetables

Flax seed meal lignans

Folic acid,B6, B12

Milk and meat both have estrogens so reduce consumption.

Soy (not fractionated)

Kudzu

Foods that help fight colds this time of the year

Pumpkin seeds

Pumpkin seeds have lot of zinc which is important for our immune function

Pumpkin seeds can be sprinkled over salads,soups,vegetables.

I have seen roasted spiced pumpkin seeds in stores which have pretty good taste.

Mushrooms

Very good high iron low calorie food.

It's always my choice to add something warm when I am ready to serve my salads.

I sauté the mushrooms in little butter or olive oil and sprinkle over my salads.

I also steam or boil some shelled edamame with some oregano and salt and use it in salads or over vegetables.

Kefir

Kefir is made when milk is fermented by yeasts and lactic acid bacteria.

What is the difference between yogurt and kefir?

Kefir is supposed to have more variety and more number of beneficial bacteria than yogurt.

Both are great foods.

Plain kefir or yogurt is always better than sweetened kefir or yogurt.

Remember this has to do with so called probiotics or good bacteria.

Kiwi fruit

Kiwi has more than a days supply of Vitamin C.

It can reduce severity of upper respiratory infections.

I add kiwi fruit to my green smoothies after peeling the fuzzy skin on outside of the kiwi fruit.

Barley

Barley is a healthy grain.

It had a soluble fibre called beta glucagon which helps in giving anti inflammatory properties to Barley.

I use barley in vegetable soups,or cook it with rice or use cooked barley in salads.

Elderberries 

I have used elderberry cough syrups with very good results.

I tell my patients to use Aroniaberry chews,or use Aroniaberry concentrate in water and drink it when one has cold yo reduce duration.

Chimichurri

We are home or the holidays!

Our daughter is expecting her first baby!a baby girl!

How exciting!

I am trying to make different foods for her to try that would be healthy and at the same time delicious.

I had heard of chimichurri during our visit to South America,a few years ago.

I am going to share the receipt I used with you all.

1/2 cup cilantro leaves

1/2 cup parsley

1/2 cup olive oil

1/4 tsp crushed pepper

1/2 tsp red wine vinegar

1 tsp lemon juice

1 tbs minced garlic

1/2 tsp of salt

1/2 tsp of black pepper  

1/2 tsp dried oregano

Blend all ingredients in food processor.

It is ready to be had with toasted bread or ciabatta bread slices with some small cubes of avocado

as Bruchetta.

Enjoy!

Chai Tea

Friends!

The cold weather is approaching fast.It is time for Soups and Teas.

Have you heard of Masala Chai tea?

Masala chai is the typical Indian name for hot tea.

Masala means spices.

The spices added to your tea could include one or all of the ollowing spices.

You can add dried ginger,black pepper,cinnamon powder,cardamom,cloves to call it masala chai.

An Indian grocery store in your town will have the above spices in appropriate proportions to make a cup of chai.

Just add 1/4 to 1/2 tsf of masala to a fresh brewed cup of tea,add milk to your liking,sweetener to your taste and you are ready to drink chai.

In case you do not have masala, you could just grate a 2 inches piece of ginger directly into the cup of tea along with 1/8 tsf of cinnamon and your tea will taste masLa like.

It's not just about taste but is healthy too.

Red meat and health

Do you know what is unprocessed red meat?

It is Beef,lamb,pork.

What is processed red meat?

It is hot dog,sausage,salami,cold cuts

All recent research and papers from our prestigious journals suggest that eating unprocessed red meat is associated with increased risk of colorectal cancer,breast cancer,heart disease,Diabetes,and all cause mortality from any disease.

The research also suggests that eating more fruits and vegetables along with unprocessed red meat does not negate or neutralize the high risk of cancer and other diseases caused by red meat.

It is recommended that unprocessed meat be eaten only once a week or so and the processed meat be eaten on special occasions only.

Zonulin

We in the last blog were talking about Dr Fassanos research.

He also discovered Zonulin which is a protein that modulates the permeability of the tight junctions between the cells that line our digestive tract.

Zonulin is a leak insets regulator and a biological door to inflammation and auto immunity.

In food poisoning,Zonulin is triggered via immune system by bad bacteria you ate promoting diarrhea to flush bacteria out.once bacteria are gone Zonulin levels decrease and intestinal junctions become tight and close.

Gluten or any of its 50 epitopes is a strong trigger of Zonulin

Nobody can completely digest gluten.Undigested gluten can trigger release of Zonulin.

Once gluten is removed from diet,Zonulin leve,s decrease and healing starts.

Other variables that increase Zonulin are ,

Parasitic infections

Bacterial or fungal dysbiosis

Small intestinal bacterial overgrowth( SIBO)

So to treat gut,

Remove foods and stress factors that damage gut.

Replace with digestive enzymes and healing foods

Repair with supplements

Rebalance with probiotocs