Spinach!

Did you know that spinach is not only a rich source of vitamins and minerals, but researchers have identified carotenoids and at least 13 different flavonoid phytonutrients in spinach that act as powerful antioxidants? Antioxidants combat the free radicals that cause oxidative damage to both cells and DNA. When the researchers at the USDA Agricultural Research Service's Human Nutrition Research Center on Aging at Tufts University tested various fruits and vegetables for their antioxidant capabilities, spinach ranked second only to kale among the vegetables tested. The various flavonoids in spinach have been shown to possess anti-inflammatory, anti-mutagenic, and anti-carcinogenic properties, while its carotenoids, such as zeaxanthin and lutein, help fight prostate cancer and protect against eye diseases, such as age-related macular degeneration and cataracts. Since carotenoids are fat-soluble, they are not well absorbed unless fat is also consumed — a good reason to add extra flavor and nutrition to spinach by dressing it with extra virgin olive oil.

From George again... :>

Born Again American

Born Again American

Why Try to Change Me Now?

‘General, there is one more question which it is my duty to ask you. Can you forgive all your enemies?’

http://presidentialprayerteam.com/heritage/

Can beans help lower my cholesterol levels?

All beans and legumes, without question, can be heart-healthy parts of a balanced diet and helpful in lowering cholesterol levels. There are several aspects of this beans-and-cholesterol equation, however, that may have been misunderstood amidst all of the popular press writing about diet, heart health, and cholesterol.

One of those potential areas of misunderstanding involves amount. How many beans does it take to reduce cholesterol? And how great a reduction in cholesterol levels can you expect from eating beans? Research in this area is clear and consistent: you can expect to get a 5-15% reduction in your LDL-cholesterol level when you change your diet to include about 1.5 cups of cooked legumes 4 days per week or more over the course of several months. This same level of bean intake can also be expected to lower your risk of coronary heart disease, on average, by between 10-20%.

While there are many benefits from eating beans, their exact role in your overall health will depend upon your other risk factors (both dietary and lifestyle) and your existing cholesterol levels. The American Heart Association describes an LDL-cholesterol level of 130-159 milligrams per deciliter as "borderline high," levels of 160-189 as "high," and levels above 190 as "very high." Even though a 5-15% decrease in your LDL level would be desirable if your LDL cholesterol was in the very high range, it would not drop your LDL level below the "high range" under any circumstance.

A second area of potential misunderstanding involves nutritional factors in beans and legumes that are actually responsible for cholesterol reduction. Original studies in this area focused heavily on the soluble fiber content of beans as the primary reason for cholesterol reduction. Beans are definitely very good sources of dietary fiber, including water-soluble fibers like pectins, gums, and mucilages. However, these fibers are not the only mechanism-and may not even be the primary mechanism-through which beans help reduce LDL cholesterol levels. Proteins, isoflavones, saponins, and other phytonutrients are all under active investigation as bean components that may play key roles in cholesterol reduction and protection against heart disease.

George Mateljan

Brussel Sprouts! Yeah Baby!

Did you know that the phytonutrients found in cruciferous vegetables, such as Brussels sprouts, cabbage, broccoli, and kale, actually signal our genes to increase production of enzymes involved in detoxification? For about 20 years, we've known that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Now, research is revealing that phytonutrients in cruciferous vegetables, like Brussels sprouts, work at a much deeper level. The phytonutrients in crucifers initiate an intricate dance inside our cells in which gene response elements direct and balance the steps among dozens of detoxification enzyme partners, each performing its own protective role in perfect balance with the other dancers. The natural synergy that results optimizes our cells' ability to disarm and clear free radicals and toxins, including potential carcinogens— one reason why cruciferous vegetables appear to lower our risk of cancer more effectively than any other vegetables or fruits. So, while Brussels sprouts may be miniature in size, they are giants when it comes to helping to protect cellular structures and DNA from the damage caused by free radicals.

5-Minute Brussels Sprouts [from George Matejin]

Even if you have not been a fan of Brussels sprouts, I think you will love this Healthiest Way of Recipe. It not only has great flavor, takes little time to prepare, but one serving provides 870% of the daily value (DV) for health-promoting vitamin K, 326% DV for vitamin C and 40% DV for vitamin A. And they only take minutes to prepare. Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:
1 lb Brussels sprouts
Mediterranean Dressing

3 TBS extra virgin olive oil
2 tsp lemon juice
2 medium cloves garlic, chopped or pressed
Sea salt and black pepper to taste

Optional: 1 TBS dijon mustard, 1 TBS minced parsley

Snow in GA!

This was the view from my house on Friday. Ahhhhh. The snow DOES blanket the earth with a quiet that I miss from my home in MN. There is a peace that hushes even the birds, and a cleanliness that the untrodden, sparkly snow shows off so that it is almost a sin to walk upon it...

Are the outside leaves of romaine lettuce better for you than the hearts?

No, the outside leaves of romaine lettuce are not significantly better for you than the hearts. There are many varieties of romaine lettuce found in the marketplace. Some of these varieties are selected for their special ability to produce a true "heart" with a core group of younger leaves. Other varieties are selected for their more uniform development of a lettuce head. All varieties of romaine lettuce are healthy and nourishing. I greatly encourage purchase of organic lettuce, however, in order to avoid unwanted pesticide residues in the lettuce and to optimize the nutrient content. It's worth pointing out that the romaine hearts are usually more durable, will last longer in your refrigerator and stay fresh for a longer period of time than the outer leaves.

One difference that you can often notice between the outer leaves of romaine lettuce and the hearts is their shade of green. Since the outer leaves have more exposure to sunlight, they will develop more chlorophyll than the hearts, and you will see this additional chlorophyll reflected in a richer shade of green. (The hearts still contain plenty of chlorophyll-just less than the outer leaves.) Chlorophyll is a pigment with definite health-supportive properties, although I have yet to see any research that suggests the amount of chlorophyll found in the outer leaves of romaine lettuce is more health-supportive than the amount found in the hearts.

--George Matejan

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