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Not Just Dijon

2/27/2013

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Most of us probably only think of mustard as a condiment, but actually the leaves, seeds and stems of the mustard plant are all edible.  The seeds are used to spice Indian and other foods, to make the condiment mustard and to produce mustard oil.  The stems can be cut finely and sautéed or added to salads or even juiced.  As for the mustard leaves, these dark green leafy veggies are incredibly good for you. 

Mustard greens are members of the cruciferous family that includes broccoli, cabbage, cauliflower, kale and Brussel sprouts.  As such, they have similar health benefits as other cruciferous vegetables.  Mustard is a cool weather crop, growing between November and March.  It produces yellow flowers that go to seed once the weather begins to warm.  Some growers use mustard as a mulch to prevent weeds from growing between their crops.  As a cover crop, mustard is also used to infuse organic materials into the soil and to suppress soil-borne diseases.

So besides mustard’s advantages to our soil, what does it do for us?  It is one of the most nutritious of the green leafy vegetables.  Just like the other leafy greens, it is low in calories—just 26 calories for 100 grams of leaves.  It is full of wonderful nutrients, namely vitamins A, C, K, E and folic acid.  Mustard greens also are excellent sources of the minerals calcium, iron, magnesium, potassium, zinc, selenium and manganese.  They also contain some protein and very little fat.

Mustard greens have been associated with preventing arthritis, osteoporosis, iron-deficiency anemia, asthmas and lung diseases.  In fact, in olden days, mustard compresses were used to treat lung ailments including whooping cough, congestion and bronchitis.  This may be due the fact that mustard greens contain plentiful quantities of vitamin A, carotenes, vitamin K and flavonoid antioxidants.  The high level of vitamin A in mustard greens (350% RDA in 100 grams) supports the skin and other mucus membranes throughout the body as well as vision support.  Keeping our lungs functioning well is especially important during the winter when upper respiratory bugs are in full force. 

Folic acid, found in mustard greens, is an important component to our cardiovascular health.  Mustard greens contain about 47% of the RDA, more than spinach, kale or broccoli.  Folic acid, being a key nutrient in heart health, helps prevent an increase of homocysteine, an inflammatory marker of cardiovascular risk. 

In addition, these pungent greens are a great source of dietary fiber.  Dietary fiber helps our digestive system and has been found to assist in controlling cholesterol.  A lot has been written about having fiber in our diet.  But why is it so important?  When the body has too little fiber, the food going down the digestive tract can become stagnant and lead to constipation.  However when the insoluble fiber in mustard greens is part of a healthy diet, the fiber attracts water into the digestive tract.  As such, the waste is softened and allows for better elimination.  The fiber further assists by removing toxins from the body, allowing the digestive tract to function as it was designed and reducing the risk of digestive diseases.  In addition, dietary fiber helps to maintain a healthier pH of the gut.  For more on the importance of pH in the body, click here. 

As mentioned above, dietary fiber supports the cardiovascular system by reducing cholesterol.  Not only do we obtain cholesterol from food, but our bodies also manufacture cholesterol.  The liver makes bile in order to break down fats.  Bile is made partly from cholesterol.  The fiber in mustard greens as well as other leafy greens attaches to the bile acids and then escorts the bound cholesterol out of the body instead of being absorbed.  The liver plays a critical role in the process of bile formation and detoxification.  For more info about the liver’s role, click here.  Researchers have found that this bile-binding ability is enhanced when mustard greens are steamed rather than when eaten raw. 

Rich in antioxidants, mustard greens help prevent free radical formation and thus may reduce the incidence of chronic diseases such as the cardiovascular disease and cancer.  The antioxidants in mustard greens help to support the liver detoxification systems that are important in neutralizing toxins in our bodies.  By removing toxins, we make it less likely for the cells and their DNA to be damaged and form into cancerous cells. 

If you’ve never tried mustard greens, here is a healthy preparation from www.whfoods.com to maximize its benefits.  Heat 5 T vegetable or chicken broth in a skillet until lightly boiling.  Add the mustard greens, cover and sauté for 5 min.  Toss with a dressing of 1 T lemon juice, 1 medium minced garlic clove, 3 T olive oil, salt and pepper and serve.  Mizuna is an Asian variety of mustard greens.  For a salad using mizuna, click here.  Enjoy one of the hidden gems in the leafy vegetable family!


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13 Health Benefits of Avocados

2/13/2013

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Considered a vegetable, but actually a fruit, avocados are rich in health-promoting compounds.  Avocados are in the same family as cinnamon and bay laurels. Native to Central and South America, they are also called alligator pears.  There are three main categories of avocados that originate from and thrive in different regions; the West Indian, Guatemalan, and Mexican.  The varieties best known to us are the Haas and Fuerte.  Most avocados eaten in the US are Haas avocados, recognized by their dark, knobby skin.  Fuerte avocados, with smooth, dark green skin, contain less oil than the Haas avocados.

Let’s take a look at what is inside these nutrient dense fruits.  Avocados are known for being high in fat, particularly the monounsatured fat.  In addition, they contain more than 25 essential nutrients including vitamins A, B, C, E and K as well as potassium, magnesium, iron, copper, fiber and protein.  One avocado has the potassium content equivalent to that of 2-3 bananas!  They are calorie dense--half an avocado is about 160 calories.  They contain all 18 essential amino acids that make a complete protein in an easily absorbable form.  They have no cholesterol and are low in carbohydrates.  In addition, they are very alkalinizing for our systems.  For more on the benefits of alkalinizing foods, see my article http://www.bettereatingcoach.com/121112-its-good-to-be-green.html.

Many of avocado’s calories come from fat, specifically the monounsaturated fats.  The monounsaturated fats have been shown in research studies to reduce the risk of heart disease by possibly helping lower LDL levels while boosting HDL levels and regulating triglycerides.  Other foods with these beneficial monounsaturated fats are olive oil, sesame oil, almonds, pecans and cashews.  In addition, the monounsaturated fat in avocado called oleic acid facilitates the absorption of the fat-soluble vitamins (vitamins A, E, and K) and phytochemicals (carotenes). 

Even though we all associate eating fats with being fat, that assumption is not the case.  Fats are an essential part of the diet.  Knowing how to make appropriate choices of which fats to consume will benefit your health and well-being.  For more information about choosing which fats to eat, contact me at http://www.bettereatingcoach.com/index.html.  Fats are concentrated sources of energy for us to use.  They are the building blocks for every cell membrane in the body and they protect our organs and cells.  In addition, they are used to help with nerve transmission and assist in body temperature regulation.  They are precursors to the steroid hormones (which include our sex hormones) and are essential to proper brain function.  The brain with its neurons and glial cells is actually 60% fat!

Here are some of the important areas where fat benefits us:

·      Healthy heart—Vitamins B6 and folic acid in avocados help regulate homocysteine, a marker of heart disease.  The monounsaturated fats help promote cardiovascular health.

·      Lower LDL cholesterol levels—A fatty compound in avocados acts to prevent absorption of cholesterol by competing with cholesterol.  In addition, these compounds may lower production of LDL cholesterol.

·      Blood pressure regulation—Since avocados are a great source of potassium, they help to control blood pressure levels.

·      Anti-inflammatory properties—These properties are believed to arise from carotenoids, specifically beta-carotene and lycopene.  The greatest concentration of carotenoids is in the dark green flesh just underneath the avocado skin. 

·      Vision support—As avocados are an excellent source of lutein, they may help support vision and protect against age-related macular degeneration and cataracts.

·      Blood sugar regulation—The healthy fats found in avocados may help reverse insulin resistance.  The soluble fiber also has been found to promote blood sugar stability.

·      Birth defect prevention—The high levels of folate (1 cup contains 23% RDA) in avocados are beneficial as folate is essential in preventing neural tube defects.

·      Stroke reduction—Folate may also help to prevent strokes.   In addition, the omega 3 fatty acids in avocados also act as anti-inflammatory compounds.

·      Anti-aging—The high levels of antioxidants may be beneficial in reducing aging symptoms.  The glutathione may boost the immune system and promote a health nervous system.

·      Halitosis—Avocados can act as a natural mouthwash.  They will cleanse the intestines that are directly involved in causing bad breath.

·      Nutrient absorption—The healthy fats will facilitate the absorption of fat-soluble vitamins and other compounds, making them readily available for use throughout the body.

·      Skin and hair care—The B vitamins and vitamin E in both avocados and avocado oil nourish the skin and hair and act as moisturizers. You can help add luster to hair by mashing an avocado and mixing with water to form a paste.  Rub into hair for 5 minutes before thoroughly rinsing.

·      Brain support—The healthy fats in avocados are beneficial throughout the brain in both cell health and nerve transmission.  For more information about brain support, see my article http://www.bettereatingcoach.com/82112-brain-food.html.

Avocados are best bought when not too ripe.  Once they are ripe, they can be refrigerated for up to a week.  The flesh has a creamy buttery texture.  The best way to open an avocado is to cut it in half lengthwise.  Take both halves and twist in opposite directions until it breaks apart.  Remove the pit.  Then using thumb and index finger, peel the skin away from the flesh.  Eat avocados raw to preserve the healthy fats.  Squeezing lemon or lime juice will help to prevent excess browning when in contact with air.  Enjoy in guacamole or in salads!
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