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Blueberries, Natural Little Helpers

Blueberries – The Food For Thought

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blueberries 2Blueberries are a true “powerfood” with long list of amazing medicinal properties.

Blueberries are strong antioxidant and anti-inflammatory, they are known as ultimate “memory food”, help protect against heart disease, beneficial against cancer, prevent age-related vision problems and regulate blood sugar in persons with type 2 diabetes.

Strong Antioxidant and Anti-Inflammatory

Researchers at the USDA Human Nutrition Center have found that blueberries rank #1 in antioxidant activity when compared to 40 other fruits and vegetables.

Blueberries belong to one of the top anthocyanin-rich foods. Anthocyanin, the pigment that makes the blueberries blue, is a powerful antioxidant and anti-inflammatory compound that helps neutralize the free radicals and prevent oxidative stress on your brain. Inflammation and oxidative stress are linked to every major disease, including cognitive diseases such as Parkinson’s and Alzheimer’s disease. Dr. Jonny Bowden in his book The 150 Healthiest Foods in World explains that antioxidants and phytochemicals in blueberries create synergy and exhibit the most potent cumulative free-radical absorbance effect of any fruit.

Ultimate “Memory Food”

The research suggests that blueberries can be very effective in improving memory, age-related neurodegenerative disease, dementia and other neurological diseases.

The polyphenol antioxidants in blueberries not only improve your existing neurons, but can actually enable your brain to grow new neurons. Dr. Jonny Bowden calls blueberries the “ultimate memory food” and describes that daily consumption of blueberries can significantly slow natural age-related cognitive decline.

Heart Disease

Blueberries help protect against heart disease in a number of ways. Blueberry flavonoids can help stabilizing elevated blood pressure levels, decrease the risk of hardening of the arteries, prevent or reduce arterial inflammation and the buildup of arterial plaque. Research has also found that these compounds can also help lower both total and LDL (“bad”) cholesterol levels, as well as triglycerides. Blueberry flavonoids can help stabilizing elevated blood pressure levels.

Beneficial Against Cancer

Laboratory evidence suggests that blueberry compounds help to prevent cancer in a variety of ways. Blueberry compounds help to prevent DNA damage by keeping healthy cells from becoming malignant during their ongoing cycle of reproduction. According to Dr. Bowden, the specific flavonoids in blueberries can also inhibit an enzyme that promote the development of cancer cells. Blueberry is also important anti-angiogenic food that is able to prevent the growth of blood vessels that feed a tumor (process called anti-angiogenesis).

Vision

Consuming blueberries can decrease the risk of age-related vision issues. Studies have found that the flavonoids can prevent an unhealthy growth in eyes’ blood vessels that normally leads to macular degeneration and vision loss.

Type 2 Diabetes

Blueberries have shown to have a favorable impact on blood sugar regulation in persons already diagnosed with type 2 diabetes.

Freezing Blueberries

New studies make it clear that we can freeze blueberries without doing damage to their delicate anthocyanin antioxidants. After freezing blueberries at temperatures of 0°F (-17°C) or lower for periods of time between 3-6 months, researchers have discovered no significant lowering of overall antioxidant capacity or anthocyanin concentrations. This is great news for anyone who has restricted access to fresh blueberries.

Organically vs. Conventionally Grown

Organically grown blueberries have significantly higher concentrations of total antioxidants than conventionally grown blueberries.

Sources and Credits

 

Level 3 (Connoisseur): Embracement

Level 3: Embracement

Level 3 (Connoisseur): Embracement

The Embracement phase is about adopting the healthy lifestyle in all integrity and from all angels: body, nutrition and spirit.

Obviously it is most demanding as it requires full determination and perseverance, and most rewarding as you grow to understand the “secret” to happiness and joyful living.

This “phase” has been and still is a very special journey for me and my family and we appreciate and cherish every step of the way.

The changes and techniques implemented here become part of how you live.

I will outline here the checklist of things to do, for the reference. Each of those needs time and commitment and some further research  to find techniques that work best for each individual.

I summarize it by dividing it in five main groups

Butterfly 1 800

        •  Well-Being Essentials
        • Advanced Nutrition For Level 3
        • Say No to Toxins
        • Detox & Cleansing
        • Additional Supplements

1. Well-Being Essentials

      • Sunshine. We are the children of the Sun. Light and sun exposure are essentials in our wellbeing.  Vitamin D, produced by our skin during the sun exposure, has been shown to shrink tumors. The best way to obtain the healing benefits of sunlight is somewhat complicated, please read here for some guideline on how to it.
      • Exercise. Regular exercise builds up immunity, speeds up the elimination of toxins and keeps the body oxygenated. Moderate exercise, brisk walking, jumping on trampoline or any other form that you enjoy is important to be done every day or at least four times per week.  Besides exercise, a highly alkaline, raw diet, deep breathing, pure water intake etc. are good for oxygenizing. Read more about some techniques here.
      • Sleep. Good-quality, restful sleep is indispensable. During sleep our bodies rebuild and detoxify. During the deep sleep we connect to our inner being.  It is necessary to stop eating at least two-three hours before sleep.  Sleeping in complete darkness stimulates melatonin, a hormone that promotes restful sleep. You can find around the internet many tips to improve the sleep. Here is dr. Mercola’s take on it: Secrets To A Good Night Sleep.
      • Stress handling. Psychological factor, negative emotions and stress tend to be far more prevalent as disease triggers than all of the other physical ones. 80% percent of all diseases appears to be caused by negative thoughts and emotions.

Consequently, whatever you do you may not skip “Stress Handling”, otherwise the whole program makes no sense. Even if we eat the healthiest food, exercise and avoid all toxins of the world, we can still become sick when we let the stress and clogged mind take control.
This has been my biggest challenge in the past and I am still learning. I have not met many who have been super successful. My suggestion would be to try different things and see what works best.
I found that yoga and meditation work well, but for sure may not work for all. You need to keep trying to find your own working formula and never give up until you find it. Read more about some of the techniques here.

2. Advanced Nutrition in Level 3

Your grocery shopping list should, from now on, become limited to organic vegetables and fruit, free-range, organic, high quality meat, wild caught deep water fish, organic eggs, organic raw diary, whole grain /no wheat/gluten, coconut oil and ghee, olive oil, herbs and spices, apple cider vinegar and some raw chocolate. Ok, a glass of good organic wine is fine.

Special attention should be paid to carefully choose natural, nontoxic cosmetic and skin-care products as well as products for household cleaning, washing etc.

Adding “PowerFoods”

The following “powerfoods” provide multiple health benefits and are very powerful and important in modern disease prevention. This will make a difference when we introduce them as regular eating habit which is what I suggest at this stage of the program.

It is important to know that a number of people is allergic even to some “powerfoods”. It might be considered one of the healthiest foods in the world, but if your body gives you a signal to avoid it, then it is typically best to listen to your body.

Some of these “powerfoods” are

          • Lactic fermented food.
          • Herbs & spices.
          • Soaked seeds and nuts.
          • Sprouted seeds.
          • Avocado.
          • Cruciferous vegetables (and in particular broccoli).
          • Chia seeds.
          • Wild Alaskan salmon.
          • Bone broth.

You can read more info on the why these PowerFoods, what are the health properties, which herb and spices and how best to use them by following the link to the PowerFoods.

3. Say No to Toxins

      • No-No List of Toxins. We live in a toxic world and are surrounded by hormone-disrupting and cancer causing chemicals. The truth is that we can’t fully avoid them, however we need to educate ourselves on the biggest offenders and try our best to avoid them.  Read more about 20 of the most common offenders: 10 Environmental Toxins and 10 Food Additives.
      • No-No Food & Stuff List. In different sections I mention certain foods or things to avoid. Please find a recap of all of the foods to avoid here.
      • Dental Care. Toxic mercury, stainless steel and other metals are still used in dentistry. Learn about natural dental care basics (which toothpaste, mouthwash, which toothbrush, for how long etc.) here.
      • Natural Skin Care. Learn how to use Coconut Oil as Replacement For Beauty and Skin Care Products here.
      • Non-Toxic Cleaning. Ditch your toxic housecleaning products and start using vinegar, baking soda and hydrogen peroxide instead. Learn also about some safer commercial alternatives. More here.

4. Detox & Cleansing.

      • Detoxification is flushing out waste from our bodies. However, as we live in a toxic world, toxins are abnormally accumulated as a consequence of consuming processed foods, inhaling air filled with car exhaust, etc. and our ability to detox is severely impaired.  This is why we need to learn how to induce detox.

Learn about some natural ways and techniques to detox here.

5. Additional Supplements.

      • As part of the Level 2 we have ensured good vitamin intake through the food or introduced the following key supplements in case you can’t supply it sufficiently through the food:  Vitamin D, Vitamin C, Probiotic, Omega 3 and Multivitamin.

Now it is time to extend and have a closer look at Iodine, Chlorella, Vitamin E, Evening Primrose Oil (if you are female), Vitamin B, Magnesium, Calcium and Fiber.

Make your own judgment whether you need supplements or your food is a sufficient source. Please read more about each of them here.

The checklist ends here. To implement the changes and techniques suggested as part of the “Embracement” can last from one month for most dedicated to few months for those who have some additional research to do.

Once you managed to implement a vast majority of the things required and they become interwoven in the way you live, I wish you a –

Warm Welcome to Your New, Longer and Healthier Life.

Breathe In, Love Out

Natural Little Helpers, PowerFoods

Superfoods, Powerfoods – Meet the Nature’s Little Miracles

SuperFoods – Nature’s Little Miracles

Avocado FAll fruits, vegetables and natural foods have certain benefits and health properties.

However there are some very powerful natural foods  that are very important in modern disease prevention. I like to call them nature’s little miracles.

Nature’s little miracles provide a myriad of health benefits and can make a difference when introduced as a regular eating habit.  I list some of them here.

  • Chlorella and Spirulina.

Chlorella and spirulina are two single-celled algae.  Although they both individually can qualify as “superfood”, they seem to become something truly special when consumed together due to their complementary  nutrient profiles.

Chlorella contains more chlorophyll and iron, and is good for chelating heavy metals from the body and repairing cell damage due to its unique growth factor.  Spirulina contains more protein, gamma-linoleic acid (fat essential for brain function) and phycocyanin (anti-cancer compound).

  • Lactic Fermented Food.

Term “Lactic-acid-fermented food” is used for yoghurts both made from dairy and nut milks, kombucha, sauerkraut, kimchi, pickles and other fermented (“cultured”) vegetables and juices.

These fermented foods have very high levels of probiotics (significantly more than probiotic supplements!), and break down and eliminate toxins including heavy metals from the body.

To make fermented vegetables you would only need salt, vegetables and filtered water — no fancy equipment required.

You can find a bunch of good recipes at http://www.culturesforhealth.com/

  • Herbs & Spices.

Whilst we all use herbs and spices, I enlist here some of the top spices/herbs renowned for their medicinal purposes.

My list of favorites include

  • Garlic. I can’t imagine a day spent without using garlic in abundance in our meals. Garlic possesses potent antiviral, antifungal, and antimicrobial properties and is able to help protect and facilitate removal of unfriendly bacteria. It is also very high in natural antioxidants that destroy free radicals, which also supports a strong immune system. Read more Garlic – Nature’s Little Miracle.
  • Cayenne pepper. The benefits of daily cayenne usage are widely known.  Cayenne pepper consumption dilates the blood vessels and speeds the metabolism due to the high amounts of capsaicin, the greatest circulation stimulant known. Florida, California and Mexican Habanero Peppers, African Birdeye Peppers, Chinese Hot Reds, Korean Aji, Thai Red, Japanese Red, Aleva, Serrano’s, California Jalapeno’s are some of the sorts. The rule: the hotter – the better.
  • Turmeric/curcuma has been used in treatment of a range of diseases, including cancer, Alzheimer’s, diabetes, allergies, arthritis and others.
  • Ginger is known for providing gastrointestinal support, as immune boosting, anti-inflammatory, for protection against colorectal cancer, ovarian cancer etc.
  • Cinnamon is known for anti-clotting actions, anti-microbial activity, blood sugar control, as support for colon health, brain function and protection against heart disease.

In addition to these, black pepper, coriander, parsley, fenugreck, basil, peppermint, cloves, nutmeg, cumin, rosemary, paprika, oregano are some of the other “power-spices” also known for their health properties.

  • Wheatgrass.

Wheatgrass is obtained from the young shoots of the wheat plant and it is one of the most dense foods known.

4 grams of wheatgrass powder supplies us with 1,600 percent of our recommended daily allowance of vitamin E, 7,000 percent  of manganese, 15,293 percent of riboflavin, 413 percent of zinc and similarly phenomenal concentrations of other essential nutrients.

Wheatgrass is also world’s finest source of chlorophyll, a powerful blood builder and cleaner which makes wheatgrass a potent detox food as well as a superb nutrient supplement.

  • Sprouted Seeds.

Sprouted seeds support for cell regeneration, are sources of antioxidants, minerals, vitamins and enzymes that protect against free radical damage, have alkalinizing effect on your body and are very rich in oxygen, which can also help protect against abnormal cell growth.

Sprouts contain up to 30 times the nutrition of organic vegetables and allow your body to extract more vitamins, minerals, amino acids and essential fats from the foods you eat. You can also grow your own wheatgrass from wheat seeds.

Sprouted seeds and grains are easy to grow, even if you don’t have a lot of space or an outdoor garden.

I use sprouting trays like these that you can buy in most of the health stores.

  • Cruciferous Vegetables(Broccoli).

A lot has been written and said lately about broccoli.  The unique combination of antioxidant, anti-inflammatory, and detoxification properties in broccoli make it a unique food in terms of cancer prevention. Broccoli also provides digestive and cardiovascular support and many other health benefits. Cauliflower, all sorts of cabbage, bok choy are other cruciferous vegetables and all of them exhibit multiple powerful health properties.

  • Chia Seeds.

Chia seeds are an incredibly rich source of nutrients, antioxidants, great source of fiber. Chia seed reduces inflammation, lowers cholesterol and regulates bowel function.

  • Avocado.

Avocado used to be considered too high in fat. While it is true that avocado is a high-fat, the fat contained in avocado is unusual and provides research-based health benefits. Avocado is known for promoting heart health, anti-inflammatory action, helping absorption of carotenoids, anti-cancer benefits, promoting healthy, naturally glowing skin and many others.

Make sure you use dark green pulp next to the skin – it is the most precious part of avocado.

The most famous use of avocado is probably to make guacamole. There are countless different varieties of this recipe. Here you can find my  Quick Guacamole Recipe.

  • Soaked Seeds and Nuts.

Soaking nuts is important as it starts the sprouting process and make their full nutritional potential available. Soaking releases enzyme inhibitors making the nuts digestible.

Seeds and nuts contain enzyme inhibitors that must be broken down before the seed will germinate.

By soaking seeds and nuts in the warmth of your home, their enzyme inhibitors are broken down, and they become more nutritious and easier to digest.

Many seeds and nuts such pumpkin seeds and almonds do not really sprout, but still benefit from being soaked in water.

Soaking time for raw nuts

  • 2 hours (sunflower, cashews)
  • 8 hours (almonds, sesame, pumpkin, flax)
  • 4-6 hours (pecans, walnuts and all other nuts)
  • no soaking required (brazil, macadamia, pine and pistachio).

Recipe for making The Nut Milk

  • Blueberries.

Blueberries are high in antioxidants and one of the top anthocyanin-rich foods (type of A flavonoid responsible for the purple color, known to have amazing health benefits).

Blueberries are beneficial against cancer, inflammation, bacterial infections and heart disease,  improving memory, age-related neurodegenerative disease and other neurological diseases.

Blueberries have shown to have a favorable impact on blood sugar regulation in persons already diagnosed with type 2 diabetes.

Organically grown blueberries have significantly higher concentrations of antioxidants than conventionally grown. Important to know is that we can freeze blueberries without doing damage to their delicate anthocyanin antioxidants. Read more Blueberries-Food For Thought

  • Wild Alaskan Salmon.

Wild Alaskan salmon is a delicious and healthy anti-inflammatory food.

  • Bone Broth.

Bone broth improves digestion and help reduce inflammation. It contains calcium, phosphorus, magnesium, sulfur chondroitin and glucosamine, all easily absorbable. Bone Broth Recipe.

Sources and Credits

http://articles.mercola.com/sites/articles/archive/2013/05/20/wheatgrass.aspx

http://www.whfoods.com/

http://www.naturalnews.com/045936_superfoods_moringa_chlorella.html