by dnshah | Mar 9, 2019 | Health and Wellness Tips
Phytochemicals. What are they? They are the name of the game in clean eating. “phyto” means plants, and “chemicals” refers to the compounds in these plants. Plants use phytochemicals to defend themselves against environmental threats and disease.
Phytochemicals are loaded with antioxidants, which provide us health benefits, while reversing damages we have incurred. Antioxidants are like our shield and armor against disease. Research suggests the more antioxidant-rich foods we eat, the more health benefits we see.
- Plant-based foods high in flavonoids can reduce mortality rates by 25%
- Phytochemicals inhibit early signs of cancer (cell proliferation and angiogenesis -growth of new blood vessels)
- Phytochemicals regulate nitric oxide – relaxing blood vessels & increasing flow
Some of the phytochemicals I talk about are listed below with their benefits:
- Carotenes (carrots, dark leafy greens, beans):Offer free radical protection.
- Curcumin (turmeric, mustard):Blocks carcinogens, induces programmed cell death in cancer cells and protects against DNA damage.
- Isoflavones (organic soy, peanuts, chickpeas, alfalfa sprouts) :Increase blood vessel dilation and reduce symptoms of menopause.
- Saponins (organic soy, beans, lentils, corn, alfalfa):Interfere with cell replication, including cancer cells.
Phytochemicals “fight, fight, fight” cancer. You can find them in all plants: fruits, vegetables, seeds, nuts, beans, lentils, grains. If it was once a plant, it has phytochemicals. No wonder we are supposed to have 5-9 servings a day from our fruit & vegetable and our bread & cereal food groups!
You don’t have to keep track of what food has what, simply eat a “rainbow” of color every day. Red beets, Orange carrots, Yellow squash, Greens, Blue eggplant, and Violet blueberries; and don’t forget to keep switching it up so you are nourished with many different phytochemicals. Let your food do your “phyt-ing” for you.
by dnshah | Mar 9, 2019 | Health and Wellness Tips
I stopped eating popcorn about 25 years ago. I noticed that my stomach was always upset after a batch of movie-theatre popcorn; and then I thought, ‘well – here’s yet another thing my body can’t handle’ and just let it go. But as it turns out it wasn’t the corn that was the problem; it was all those additives in movie theatre popcorn.
It wasn’t until after I healed my leaky gut that I discovered … I can eat popcorn – as long as it isn’t movie theatre popcorn. What’s wrong with movie theatre popcorn you ask? (Spoiler alert – don’t read any more if you don’t want to know!)
I’m offering you the latest scoop on movie theatre popcorn below. This is based on nutrition information from Cinemark and AMC’s recommended serving sizes, and does NOT factor in when the concessions representative over fills these standard sized boxes (which happens all the time).
The Bad Scoop
- Excess Salt. Flavacol is a seasoning made of very fine salt, artificial butter flavor, yellow dyes, and highly refined soy oil – no it’s not organic. It adds 450mg of sodium (Cinemark’s small) or 740mg with AMC’s small serving. It is not considered a low sodium food (140mg or less sodium per serving). This is not recommended for those with hypertension, high cholesterol, or heart issues.
The Worse Scoop
- Chemicals. That liquid butter flavoring we’re drizzling on top of the popcorn is loaded with chemicals, non-organic soybean oil, butter flavor, and preservatives (tertiary butyl-hydroquinone [TBHQ] and dimethylpolysiloxane). There is still much unresolved noise on the link between preservatives like TBHQ and the rise in food allergies / sensitivities and some effects regarding vision, neurological, muscular, and digestive issues. While the preservatives are necessary to extend shelf life, some are the same ingredients used in non-food silly putty!
The Good Scoop
- “Plain” popcorn is really popped kernels in canola oil (Cinemark) or coconut oil (AMC, Regal). So a 3-cup air popped popcorn is fat free and 90 calories; while Cinemark’s plain popcorn (junior size) has 200 calories and 11 g fat, and AMC’s plain (cameo size) has 300 calories and 13g fat.
- Cinemark and AMC are now offering a “ghee” like butter form, which is real butter without the milk-solids and water. So if you love the buttered popcorn, use the real stuff instead.
- Cinemark will take special requests for flavacol-free popcorn if you ask the concessions team; other theatres may also but Cinemark advertises this. I haven’t yet tried this pleasure, but I like to enjoy my popcorn when I eat it now. It’s actually a very special treat that I want to be mindful about so I don’t do it in a movie theatre. I just focus on the real attraction, and am thankful to be there enjoying it.
by dnshah | Mar 9, 2019 | Diet and Weight Loss, Health and Wellness Tips
What we put on the other end of our fork makes all the difference in our health – including brain health. Today’s children live very busy lives with distractions everywhere. Their little brains are working overtime to allow thought processes, movements, breathing, and creating the very essence of their personalities! I am a big advocate of nourishing the body so it can better grow, repair, and energize and boost immunity. In other words, take care of the organs – and they take care of you! The brain is one of the most high priority organs. It’s made up of highly metabolically active tissue, and it needs nourishment to meet its energy needs. I believe that our children need to be guided to eat those foods that are most brain nourishing for overall development and cognitive function. The top foods/considerations are listed, without respect to religion nor culture – just looking at nutrition.
- Dark chocolate/Cacao has a high content of flavonols, phytonutrients containing anti-oxidative properties that may help support memory and brain function.1 Look for at least 70% dark cacao noting that the higher numbers will add a bit of bitterness into the taste.
- Turmeric: Turmeric has been used for centuries, and is a pungent spice used throughout Asia. It contains curcumin, a polyphenol that gives turmeric its yellow color. Curcumin contains anti-oxidative properties, which may help with cognitive function.1 Many people take capsules, but I prefer drinking “golden milk” by adding 1 teaspoon turmeric powder to warm almond milk.
- Fish such as salmon, tuna, or mackerel, etc., which contain omega-3 fatty acids (EPA and DHA) which are crucial for brain growth and development.1 Including at least two servings/week of omega-3-rich food can help support cognitive function. It is not recommended to serve a deep fry, but to try salmon patties, or use in tacos or sandwiches. Many people have switched to fish oil instead of eating fish to avoid the ocean pollutants and heavy metal contaminants. I always prefer real food over pills, and in this case especially so since the fish oil capsules are not always pure and have their own contaminants in them.
- Eggs: Eggs are a source of good-quality protein and choline.1Adequate protein is essential for proper growth and development of muscles, organs, and the immune system. Choline helps with cognitive development and memory function.1
- Blueberries: Indigo, blue and purple fruits/ veggies (blueberries, purple grapes, eggplant) contain anthocyanins, a polyphenol shown to support brain health and positively affecting memory and focus.3 Add blueberries to pancakes or yogurt for a great breakfast.
- Beets are a good source of nitrates, which support blood flow to the brain and help with mental performance.4 Beets are delicious grated into a salad, or incorporated into hummus, pasta sauces, or grilled.
- Avocados are touted as “healthy” fats that support good vascular function which help deliver nourishment to the brain.1 Avocados are great in smoothies, dips, ice creams, and guacamole.
- Greens: Spinach, kale, collards, etc., provide dietary fiber, antioxidants and phytonutrients which can help support cognitive development and memory.2 and fight “phyt” risks for cancer. Children that don’t care for greens can consume them hidden in smoothies, muffins, pesto sauces and omelets.
- Almonds contain vitamin E, which is important for neurological functions (balance and coordination1). Almonds taste great raw and can be incorporated in pesto sauces, chutneys, or even a nut butter for a different toast topping.
References:
- Gomez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008;9(7):568-578.
- Johnson EJ. Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutr Rev. 2014;72(9):605-612.
- Whyte AR, Williams CM. The cognitive effects of acute blueberry anthocyanin interventions on 7-9 year old children. Appetite. 2012;59(2):637.
- Clifford T, Howatson G., et al. The potential benefits of red beetroot supplementation in health and disease. Nutrients. 2015;7(4):2801-2822.
by dnshah | Jan 28, 2019 | Recipes
INGREDIENTS
1 grapefruit, peeled & segmented
1 orange, peeled & segmented
½ cup greens
¼ cup root vegetables, grated
¼ cup red cabbage, grated
Handful grapes, halved
½ avocado, peeled & cubed
1 Tablespoon almonds, sliced & toasted
Dressing (see below)
Dressing:
1 Tablespoon apple cider vinegar
½ teaspoon Dijon mustard
Pinch of sesame seeds, toasted
Pinch of sea salt
Pinch of black pepper
METHOD
- Make dressing by whisking in all dressing ingredients.
- Toss salad ingredients together and drizzle the dressing in.
- Refrigerate until serve.
by dnshah | Jan 28, 2019 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Obesity, Stress Management
Red grapefruit is Texas’ state fruit, and celebrated in season each year (November – May). If you’ve never had Texas grapefruit, don’t miss out; and by the way, February is National Grapefruit Month, so toss them into your favorite citrus salad, bowl, or entrée.
Grapefruits are grown all over the world and come in a variety of colors. The US is a leading producer (along with China and Mexico), and Texas is a major commercial exporter of this fruit.
They are an excellent source of vitamins A & C, fiber, and also contain potassium, calcium, and an array of phytochemicals. This means it is an excellent food to boost immunity. And you know my philosophy: when you can boost your immune system, it can protect you from other evils! Eating this gem on a regular basis can ultimately help to lower risks of obesity, diabetes, heart disease (cholesterol & blood pressure), IBS, osteoporosis, and some cancers (namely colon, esophageal, & oral). Note that some of these studies were animal-based and not human; but I am presenting grapefruit as a super fruit based on the collection of all of these benefits seen in research.
NOTE: If you are on prescription medication, grapefruit can react with certain medications and enzymes affecting the quantity of medication absorption and efficacy. Please check with your doctor before mixing grapefruit and medications.
