An Apple a Day

A nice red apple

Cold weather and hot apple cider seem to go hand in hand. But apples are good for more than just cider. There is a great deal of truth to the old adage: “an apple a day keeps the doctor away.”

Apples are high in fiber (if you don’t peel them) and vitamin C while only packing around 80 calories. You won’t find any fat, cholesterol, or sodium in an apple either. So let’s take a look at what the humble apple can do for you:

• Apples contain two types of fiber. The first works just like wheat bran pulling the bad LDL cholesterol out of your body. The second, pectin, helps to reduce the amount of LDL cholesterol that your liver produces. Lowering your LDL levels can go a long ways towards cardiovascular health.
• Pectin can do many other things for your health too. For example, it can help to pull toxins out of your system. Except for the few people living out in the open country, most of us are exposed to many harmful toxins on a daily basis. Pectin is also great for regulating your digestion; in other words, if you are constipated it will help to move things along, or if you have diarrhea it will help to slow things down.
• The component that gives apples their lovely color, flavonoids, also confer health benefits. The skin of an apple is an excellent source of a potent flavonoid called quercitin which studies have found helps to reduce heart disease. Quercitin is a type of an antioxidant which, especially when combined with vitamin C (also found in apples), reduces the damaging effects of free radicals in the body.
• The sugar in apples is in the form of fructose which is a very simple sugar. Because your body takes a long time to break down fructose it helps to keep the blood sugar levels stable. If you or someone you love is diabetic or near diabetic, then you should consider adding apples to the diet.
• Another benefit from apples can be found in the juice: reducing the risk of kidney stones. Those who suffer from calcium oxalate kidney stones would do well to add apple juice to their daily diet.
• One interesting study I found was done in Australia where they found that adding apples and pears to the diet reduced the effects of asthma.

Staying healthy doesn’t require fancy, and expensive, pills. A few simple additions to your daily diet can go a long way to keeping you healthy and happy.

Interested in more information? Check out these sources:

• Whole Foods
• The Nutrition Journal
• All About Apples

 

Surviving Cold & Flu Season

Take a stroll down the medicine isle at your local grocery or drug store and you will find hundreds of concoctions out there to treat the common cold and flu. I’ve tried my share of them in the past, some work and unfortunately many don’t. Recently the FDA has recalled many of them because they’ve finally “admitted” that they are bad for your health. What can a person do?! Here are a few suggestions:

Herbs that can help keep you from getting sick:

• Echinacea and olive leaf have properties in them that strengthen the immune system.
• Echinacea is safe to take every day.
• If you are around a lot of sick people or traveling you should take olive leaf for a few days.

Herbs and vitamins that can help you get well:

• Elderberry and goldenseal are both good at fighting off germs. Elderberry can be taken up to 3 times a day. However, goldenseal can lower blood pressure and should only be taken once every 12 hours.
• Vitamin C helps to reduce congestion. Some people will take up to 1 gram per hour; however, too much can cause diarrhea, so be careful.

Homeopathic medicines I use:

• If you have a cold try Coldcalm by Boiron. It is especially good to take when you first feel like you are coming down with a cold. I’ve found that my cold is less severe and over much sooner when I start taking it right away.
• Got a nasty, sore throat? Herbs Etc. sells a throat spray called Singer’s Saving Grace. I know your throat hurts and you’re not trying out for American Idol, but trust me, this stuff works wonders.
• To treat a cough caused by post-nasal drip Boiron also sells a product called Hydrastis Can. Sounds weird, but it’s the only thing that will stop my cough.
• For the flu get Oscillococcinum by Boiron. I keep some in my purse so I can take it when I feel the first symptoms. For me it is the best way to beat the bug.

Want something warm to drink? Read my post at Capessa for suggestions on herbal teas.

Stay well!

 

Vitamin C – The Multi-Facetted Vitamin

There are essentially two types of vitamins that humans need on a daily basis: those that are water-soluble and those that are not. Vitamin C is a water-soluble vitamin which means that we need to replenish our supply of this very important vitamin on a daily basis. Medline Plus has this to say about vitamin C:
“Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.“

The importance of vitamin C was discovered when sailors on long voyages would develop scurvy. The only ‘cure’ was to eat fruits high in Vitamin C. The British Navy used limes (easily acquired from some of their colonies) and hence the nickname of ‘limey’ to refer to the British came about. Virtually all fruits and vegetables contain at least some vitamin C, but how they are stored and cooked makes a big difference to the amount of vitamin C you get from eating them.

These are your best sources of vitamin C: rose hips (often found in teas), blackcurrant (I love blackcurrant jelly), red pepper, parsley, guava, kiwi fruit, broccoli, brussels sprouts (cooked right these are very tasty), and papaya. Of course, you can also take vitamin C supplements. Unsure about which product to purchase? Check out what the Vitamin C Foundation has to say on the subject.

One important benefit of vitamin C is in the prevention of heart disease, hardening of the arteries and as a good defense against bad cholesterol. I have a copy of “Prevention’s New Encyclopedia of Comon Diseases” which sites a February, 1981, article in the Journal of Human Nutrition about studies done in England with elderly patients suffering from coronary artery disease who benefited from a daily dose of one gram (1,000 milligrams) of vitamin C. Science Daily has an article posted on their Web site about vitamin C health benefits.

Personally, I take 1 gram of vitamin C every day. If I feel like I’m starting to get sick I will increase my dosage. However, one word of caution: if you take too much vitamin C in one day it can upset your stomach and or cause diarrhea. Read this article in the Nutrition Journal for more information and another point of view on this essential vitamin.

 

Not Your Average Baked Potato

Prepped potato ready for baking

The baked potato has been a popular dinner item for a very long time. Potatoes in general have been used as a food item for centuries in the Andes. The Spanish brought this versatile plant back to Europe, and by the 18th century it was becoming a staple in the diet of many people. Potatoes are a good source of a number of vitamins including vitamins C, B6, niacin, magnesium, and iron. Much of the nutrition in the potato is in the skin, so if you peel it you are throwing away most of your vitamins.

Today’s recipe is a variation on the average baked potato that my sweetheart introduced me to. The process is very simple and the results are very tasty.

1. Give your potato a good scrubbing and pat dry with a paper towel.
2. Use a damp cloth to spread a thin layer of moisture on your counter and place two pieces of aluminum foil (about 1 foot square) on top of the damp area per potato. The moisture will help keep the foil from sliding around during the next step.
3. Using a stick of unsalted butter, coat the foil where the potato will be placed. I try for an area about 1 or 2 inches larger than the potato.
4. Sprinkle on some garlic powder, onion powder, and Mrs. Dash. Smokey paprika, cayenne pepper, and parsley are some other herbs to select from as well.
5. Cut your potato in half. You want to cut along the narrow side so that you have a large cut surface and a mostly flat potato. Be very careful doing this so that you don’t cut yourself.
6. Place the cut pieces cut side down on the butter and seasonings.
7. Fold the foil around the potato and place in a 400 degree oven for at least one hour.

The butter and the seasonings seem to soak into the potato and the result is very tasty. You can pre-prep your potatoes in advance and put them in the fridge till you are ready to bake them; however, I would not do this more than one day in advance. Remember that a cold potato will take a bit longer to bake than one at room temperature.

One word of caution about the potato: it is a member of the nightshade family. There are some people who are sensitive to plants in this family. Also, anyone who suffers from arthritis should avoid eating any food that is a member of the nightshade family.

 

Parsley

This lovely, green herb is one that most people encounter as a garnish on their plate when they go out to a restaurant. You’ll also find it as an ingredient in many recipes, including many of the one’s that I’ve posted here. However mundane this simple herb may appear, it has been used for centuries both to season foods and for many medicinal purposes.

Parsley is very nutritious. It contains vitamin K (essential in blood clotting), vitamin C (antioxidant, helps maintain capillaries, aids in absorption of iron), vitamin A (needed for skin and hair, essential for bone development and growth, needed for night vision), folate (helps produce and maintain cells, used to make DNA and RNA, important in red blood cell production), and some iron (essential ingredient in red blood cells). As with most foods, in order to get the best nutritional benefit you must eat it when fresh and not over-cooked.

Parsley also has a number of health benefits, among them:

• Chinese and German homeopathic doctors recommend using parsley tea to help control high blood pressure, and many Native Americans used it as a tonic to strengthen the bladder.
• A tincture made of parsley can be applied to the skin to reduce itching from bug bites and rashes.
• The volatile oils in parsley have been found to inhibit tumor formation, particularly in the lungs.
• Parsley is great at freshening the breath, especially after a meal with lots of garlic!

A few words of caution:

• Pregnant women should not consume large amounts of parsley in any form. Compounds within the plant could lead to uterine stimulation and premature birth.
• People who are prone to kidney stones also should limit their intake of parsley as compounds within the plant have been found to encourage the formation of kidney stones.

Here are some great sources for more information on parsley:

• The Epicentre, Encyclopedia of Spices
• Sally’s Place
• Whole Foods
• Wikipedia

Image source

 

Papaya

As you can see in the picture, papaya grows from the stem of a “tree”. This tree-like plant can grow quite large, over 30 feet tall for the Mexican variety, but all the ones I’ve ever seen, the Hawaiian variety, are between 5 and 20 feet tall. Because there is a single stem on the plant it usually needs to be supported as it grows. Wikipedia has some nice information on papaya plants.

Papaya has many health benefits, not to mention being a tasty addition to meal times. You can eat the fruit, drink the juice, or even use the skin of the fruit. If you don’t like the taste of papaya, like me, you can get papaya tablets at the health food store. Here are some of the things that papaya can do for you:

• Aids in the digestion of proteins
• Good against digestive disorders
• Contains carpain, an enzyme believed to be good for the heart
• Is an excellent source of vitamin C
• Is an excellent source of carotene
• The skin and pulp can be used as a treatment for skin wounds either as a covering to aid in healing or as a poultice.

The Times of India also has a nice article on papaya.

Here’s what I’ve personally found to be papaya’s biggest benefits:

• Relieves acid stomach and heartburn
• Helps settle an upset stomach
• Eases stomach bloating and gas
• Chew several tablets after a big meal; it relieves the “I can’t believe I ate all of that” feeling

Fit & Health has this to say about papaya: “Papaya is juicy and buttery smooth, with an exotic flavor that’s a bit like apricot and ginger. The center cavity is full of shiny, grayish-black seeds that are usually discarded, as is the skin. These peppery-tasting seeds are edible, though, and are sometimes used in salad dressings.”

Want to try papaya? About.com has tips on selecting the best fruits at the store plus recipes. AAA Recipes also has a large selection of recipes for this versatile fruit.

Eat healthy, be well, enjoy life!